Front Squat Procedure

[herk]

How do you guys hold onto the bar when you do front squats? I feel too much wrist pain when I hold onto the bar....therefore, I assume I'm doing them wrong. Does anyone know of a good site that illustrates the front squat?

Thanks in advance.

 

[The Shadow]

Bar up high on clavicle with arms crossed over it. Don't try to hold like a clean because if your arms are big, more strain on wrist.

 

[Belial]

Good point. But almost anybody can develop the flexibility needed for a clean grip if they work on it. The key is to make sure you're not wrapping your fingers around the bar. Rather, the fingers are essentially pushing the bar against your throat. Tricep flexibility can actually be more important than wrist flexibility here.

But try the cossack grip until you get the clean grip down.

 

[gymtime]

Good point. But almost anybody can develop the flexibility needed for a clean grip if they work on it. The key is to make sure you're not wrapping your fingers around the bar. Rather, the fingers are essentially pushing the bar against your throat. Tricep flexibility can actually be more important than wrist flexibility here.

But try the cossack grip until you get the clean grip down.

Bel - do you do fronts?

 

[Belial]

Yep. have for the last six months... finally getting some decent poundage on them too. Love 'em. Leg routine is basically squats, front squats, SLDLs, a burnout on the leg press, and standing calf raises.

 

[gymtime]

....Leg routine is basically squats, front squats, SLDLs, a burnout on the leg press, and standing calf raises.

So you do both on the same day (fronts and conventional)?

 

[Belial]

Yep indeed. But I use a slightly unconventional loading protocol during each session... my second set of front squats is really on the second heavy set I'm doing in the routine..

 

[gymtime]

Interesting. Once I get out of that nasty habit we discussed a while back, I might ask you about that. I could use a new leg routine.

 

[Belial]

Sure thing.

 

[The Dude]

If you can't get into the clean grip and can't add much weight with the cossack, try a sting ray. It's like those manta rays for back squats (which I can't stand), but unlike the mantas, this really makes a difference. I still can't believe how much better front squats are with this thing. If you're interested, do a search on the internet and you'll find 'em.

 

[the People's Champ]

what is the cossack grip? I like to do fronts with the clean grip. once you get flexible enough, the idea of the clean grip is to lift your elbows upwards so the bar will not roll off your shoulders. fronts are awesome after regular squats. oh and, no lifting assistance device needed here. just start with a light weight and you will sure get it down.