Use them as part of your warm up prior to training and on off days for active recovery. Do static stretches following your training or later in the evening.
Okay these are my new front squat videos. I took a video at a different angle for each set and one vid of no weight on the bar. I still find it hard to hold my arms up higher. The videos are in reverse order so start at the bottom.
So looking at the videos it seem like I'm doing ok lower body wise but upper body wise I'm off.
You need to learn to stay more upright when you front squat. Try getting a huge belly full of air before you unrack. Contract your whole body and keep tight. Lead with your chest, chest up the whole time. Spead the floor so your hips open up. Get a stronger back.
That looked better, to use the clean grip you prob need more flexibilty in your wrists.
go lower, stop thrusting your hips forward.. Id even suggest to not lock out at the top cause it seems like your bobbing around hard.. Unless its your camera..
Cross arm with weight Second set http://s37.photobucket.com/albums/e5...=fronts001.mp4
Cross arm with weight Third set http://s37.photobucket.com/albums/e5...=fronts002.mp4
It seems that I went down lower on the third set. Atleast I did one whole set alright hopefully I'll get all sets done currently next week.
That looks really good. Elbows are up, torso is vertical. Your last rep on the first video was the lowest, and was right around parallel.
In the second vid the first rep it looked like you shifted forward on your feet, but everyone there after was good.
As you increase mobility and strength, you'll be able to get deeper and deeper. Currently you are a few degrees short of femoral parallel. That aside, looks good though, a big improvement.
Looks good. You are progressing, which is great.
Next step is to improve calf (specifically the soleus) flexibility that way you can push your knees further forward.
I noticed in the final video that your feet seem to rock: ie. As you bring the weight down you lift your toes off the floor. Try to keep your foot flat, with the weight evenly spread out between the heel and the mid/forefoot. By gaining calf flexibility and equal wieght distribution in the foot, you'll be able to push your knees further forward (while keeping proper weight distribution on the foot), allowing you to go deeper while still maintaining an upright position.
I think Derick hired a lookalike for those latest vids because they look so different from the ones in the first post.
But seriously, good progress there.