Front Squat Hand Positions

AlexTemper · 29-12-2007 11:49 PM

I thinking it's about time I started doing these so just querying about the easiest/comfortable hand positioning.

For myself finding it impossible to touch my shoulders hitting a double bicep I'm thinking crossed as opposed to cleaned may be best for my obvious limited flexability.

Whats the best method to get into a crossed posistion? Start off from the rack or unrack cleaned and then cross? Elbows up is also key I'm guessing...

**dope540** · 30-12-2007 12:02 AM

i generally find it hard to place my hands in the crossed position. find it irritates my delts, so i do mine zercher. but my friend he starts off from teh rack crossed and unracks it and squats.

he places the bar just below his collar bone.

Curt · 30-12-2007 12:03 AM

I do mine just in slightly from clean and press grip, then elbows forward, hook grip aswell.

**sendos** · 30-12-2007 12:18 AM

yeah i'm with curt, thats teh best way to do them olympic style clean grip. Once you get the flexibility up it feels alot more comfortable then crossed arms

**mjwild** · 30-12-2007 12:50 AM

I have always done and will always do crossed, it just feels so much more comfortable. If i am working on balance or placement of the bar i tend to do it free hand (without my hands holding the bar but out infront of me).

fletch · 30-12-2007 01:19 AM

i hate front squats!!!!!!! think i work out my shoulders and backs more than my legs when i do them!!

Curt · 30-12-2007 01:43 AM

Quote

Originally Posted by fletch

i hate front squats!!!!!!! think i work out my shoulders and backs more than my legs when i do them!!

LMAO!!!

**James Copping** · 30-12-2007 12:06 PM

Quote

Originally Posted by Curt

I do mine just in slightly from clean and press grip, then elbows forward, hook grip aswell.

You must be very flexible if you can maintain a hook grip in the oly front squat position.

AlexTemper · 30-12-2007 12:21 PM

I think I'm best off have a play about with just the bar.

**hailtotheking** · 30-12-2007 01:52 PM

A qucik way of learning to get comfortable with the oly-style grip is to just rack the bar at shoulder height, load it up with a decent amount of weight, get into the oly-style grip position, unrack the bar, and just stand there for 20 secs. Re-rack, and repeat a few times. this will force you to get the required flexibility quickly. A key thing to keep the weight off your wrists is to really force the elbows together and upwards - make sure you focus on doing that as you unrack the bar. Alot of the time its more of an issue with tight lats, rather than your arms being too big.