Wrist integrity on the squat?

[rgjujitsu]

I cant seem to keep my wrists straight while I am squatting. I keep my arms out pretty far so I can try and keep my shoulder blades pushed together(don't know if this makes sense, but it has been working for me). Is this the problem? What about wrist wraps to force them to stay straight? How important do you all thing wrist integrity is during the squat other than injury prevention?
Thanks.

 

[blut wump]

I've never had wrist problems that I can recall. I just keep my elbows back and that simultaneously pushes my shoulder blades together and ensures that I'm not using my arms to help support the weight which is the job of my back.

Do you wear wrist wraps for benching or any other pressing? Unless there's a known injury that you're having to nurse, I'm all in favour of going support-free whenever feasible.

 

[rgjujitsu]

I never wear anything, but did a long time ago. I guess then I should work on keeping elbows back?

 

[b fold the truth]

I squat with an EXTRA wide bar from www.midwestbarbell.com (which I HIGHLY suggest to anyone), hands out as wide as they will go, pinkys under the bar. Helps with bicep and forearm tendonitis and I've never had any wrist problems from it. I am going to start working on flexibility and doing more work with a closer grip though...

B True

 

[blut wump]

I squat in a position more akin to the lower image but with my arms less vertical. I've tried a wide grip but I hate having my arms brush against the cage bars when I'm near the bottom and I think I'd be paranoid about failure and getting my arms trapped.

What benefits do you feel you get from a very wide grip?

 

[musketeer]

You should be 'creating a solid shelf for the bar wit your traps - the hands are not really something that's important to my squat. I've never really been concious of the hand spacing - but it is always inside the saftey bars!

 

[DZLS]

just make sure you're not supporting the weight with your hands, and you shouldn't have too much of an issue with the wrists getting sore...

maybe lower the weight on your back a bit more and that will releive the tension you are feeling...

 

[rgjujitsu]

thanks bros. I like the idea of not supporting the weight as much with my hands, maybe that is my problem.

 

[b fold the truth]

I squat in a position more akin to the lower image but with my arms less vertical. I've tried a wide grip but I hate having my arms brush against the cage bars when I'm near the bottom and I think I'd be paranoid about failure and getting my arms trapped.

What benefits do you feel you get from a very wide grip?

That is my workout partner Sergei in the bottom picture. He is a nutty squatter man...freaking impressive. In a recent contest he wore an old beat up loose belt and VERY loose knee wraps and squatted 462 x 15 in about 25 seconds. Could have done LOTS more but that was all he needed to win so he stopped. 20+ years of training in Russia...

Lower the cage bars man..I lower them when I squat. You won't get your arms trapped. When you start to fail...just drop the bar off of your back. I dropped the 3rd rep with more than 700 several months ago...no issues.

With the wide grip it takes the pain out of my biceps and forearm tendons. When I squat HEAVY or with LOTS of band tension I might wear a pair of loose wrist wraps for a little more support. I also like to wear light elbow sleeves to keep the warmth in and I've recently started wearing those forearm warmer things that baseball players wear. They keep the heat in on my lower forearms when I'm pressing and squatting (and doing GM's, etc...) and they also come in handy when deadlifting in the heat to keep the sweat from dripping down my arms onto my hands.

Of course the heat probably isn't an issue there but it was a chilly 82 when I was training today...lol.

B True

 

[musketeer]

Hey B F T

Please show me a vid of a failed squat with 400+ because I would love to see how you guys do it! Seriously - whenever people tell me that they just throw it behind them, I can't believe it.