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Exercises Movements, technique & proper execution

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Old 12-03-2007, 07:12 PM   #1
William Gottshall
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Front Squat Hand Position

Since we've got front squats tomorrow I thought I'd get some clarification.

I learned to do front squats with my arms folded and parallel to the ground while the bar rests on my shoulders.

I notice that on the crossfit video that the guy is holding the bar with his hands bent way back. That hurts my wrists.

Is there a reason for why he holds the bar like that?

Would I be losing out if I position the bar the way I learned?

Thanks for any insight.

John
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Old 12-03-2007, 07:15 PM   #2
Steven Low
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Re: Front Squat Hand Position

Any of the sort is fine. The front squats Oly lifters do out of their clean and jerks more or less most of them have all of their fingers some of their fingers or none of their fingers depending on how flexible their wrists are. Just make sure to keep your chest up any way you do it and you'll be fine. Dumping the bar forward is probably one of the more common problems especially if you're not gripping onto it in some way when the weight gets heavy.
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Old 12-03-2007, 08:02 PM   #3
William Gottshall
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Re: Front Squat Hand Position

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Originally Posted by Steven Low View Post
Any of the sort is fine. The front squats Oly lifters do out of their clean and jerks more or less most of them have all of their fingers some of their fingers or none of their fingers depending on how flexible their wrists are. Just make sure to keep your chest up any way you do it and you'll be fine. Dumping the bar forward is probably one of the more common problems especially if you're not gripping onto it in some way when the weight gets heavy.
Thank you Steven I appreciate the insight. I'll be sure to focus on keeping my chest up.

John
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Old 12-03-2007, 09:13 PM   #4
David Aguasca
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Re: Front Squat Hand Position

chest up, elbows up...all of the weight should be resting on the nice shelf your deltoids make if you do the first two things...so unless your wrists are REALLY inflexible, there shouldn't be a problem...IMHO, of course.
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Old 12-06-2007, 09:19 AM   #5
Greg Olbert
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Re: Front Squat Hand Position

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Originally Posted by John Gottshall View Post
Since we've got front squats tomorrow I thought I'd get some clarification.

I learned to do front squats with my arms folded and parallel to the ground while the bar rests on my shoulders.

I notice that on the crossfit video that the guy is holding the bar with his hands bent way back. That hurts my wrists.

Is there a reason for why he holds the bar like that?

Would I be losing out if I position the bar the way I learned?

Thanks for any insight.

John
every time you do front squats try at lease one set with your hands under the bar it will get more comfortable with time.

I notice most that have wrist pain are unknowingly puting pressure on the bar with there hands. You should be suporting 100% of the weight on your delts. if your elbows are up there should be no problem there.

You really have to play around with it.

good luck!
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Old 12-06-2007, 09:28 AM   #6
Scott Dyck
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Re: Front Squat Hand Position

I used to do them with arms crossed, but as the weight got heavier the bar really started tearing up my chest.
I couldn't get my wrists far enough back at first, but once I got better at cleans and getting my elbows up, it was super-easy. With your hands under it feels so much better when the weight rests on the thick part of your delts.
As with most new exercises I started doing once I discovered Crossfit, my flexibility was horrible at first but is SOOOO much better now. It just took a little practice.
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