If you're worried about it, switch which hand is on top every set. The front squat builds exactly off the mechanics of the air squat. Stretch your triceps and forearms. Press question mark to learn the rest of the keyboard shortcuts. Cross-Grip Front Squat and Lat Engagement. Clean grip allows you to do more than just clean, you can transfer your clean skills to other olympic exercises, like the clean and jerk. I took your feedback and made adjustments (i.e., lowered butt, shifted shoulders back so they’re over the bar, kept bar closer to body, focused on leg drive, and squeezed butt at the top of the pull). If not, use the strap grip. First things first – you've got to figure out how you're going to hold the weight. Front squats are an important part of the progress for any Olympic lifters or gym goers who want a big squat. Why/how would your wrist get messed up? Squat Deeper on High Bar Squats. That said, low back pain during front squats is often a result of either going too heavy too soon or squatting too low. This exercise would be ideal for those people who enjoy front squatting, but simply don’t have the required mobility in the wrists yet to get into the ‘front rack position’. You then will cross your hands over the bar, making an “X” when looked at from up above. Hope this video helps you learn how to perform the front squat because it's a badass exercise. Is that just the nature of the exercise? My biceps are too big for clean grip, not bragging, always train mobility a bit too brahs. I invite you all to ask questions or otherwise discuss todays exercise, post credible resources, or talk about any weaknesses you have encountered and how you were able to fix them. I've tried the clean grip but dont think i'm flexible enough so tried x-crip instead. I straight up cannot do front squats with a clean grip. There's always the clean grip or the strap grip. Good luck to you. Front squats are tricky to get used to-but its important that you develop the technical skills needed to … clean grip requires more flexibility and translates to other exercises like the clean. Front squats are like a cheat code to strong back squats and deadlifts. You shouldn't be supporting any of the weight of the bar on your hand in a front squat. Now use that same position when you cross your arms or use the clean grip. Further of course the clean grip is a skill that'll eventually allow for an improvement in other lifts like the push press. Does grip impact the lift very significantly or is it just down to what feels better to the individual? Clean grip also allows you to have thoracic extension which you miss out on with the cross armed grip. News, articles, personal pictures, videos & advice on everything related to bodybuilding - nutrition, supplementation, training, contest preparation, and more. He was saying that it's more recommended to use the clean grip over cross arm but mentioned that, despite having read that in his research, he couldn't find any supporting reasons as to why it's the preferred version. Big mistake. Try it, I guarantee this will be your experience. Clean grip also allows you to have thoracic extension which you miss out on with the cross armed grip. Personally I like the clean grip because, well, I enjoy cleans. No wonder OP is so obsessed! One poor set results in looking like Supermang? Okay, I know I can handle more weight, but I just CANNOT get my arms in a good position. In the case of a squat they are more just acting as back and shoulder blade anchors and you shouldn't worry too much about how minimally they are engaged. Is it unreasonable that over time other lifts can do that? That said, I don't think it makes a difference, but if you feel like it does, then maybe it really does. Clean grip it, bro. https://www.youtube.com/watch?v=d0Rqz7wptJo. Cookies help us deliver our Services. Clean-grip allows you to squat more weight. Clean grip was recommended but no real reasoning supporting it other than some loose bro-science. Focus on keeping your body in alignment. Worked well but man my shoulders hurt where the weight rested. Friendlier , maybe. The weight is really stressing my arms WAY more than my legs. Otherwise, consider that lats are the handcuff muscle, meaning their main movement is extending the arms back, adducting the arms to the body, and internally rotating the arms. It is a fantastic exercise, but not all squats are created equal.. Additionally, front squats require lots of core stability, which is also needed for Olympic style lifts. Archived. I prefer clean grip. one set of front squats with a crossarm grip made him look like that. The barbell rests behind your delts, not in your hands. Teaching people how to do squats is one of my favorite things about our 1-on-1 online coaching program!. In addition, front squats hold the heavy load in the front of the body, forcing the upper back to stay extended to reinforce good posture. As you come up to the bar, cross your arms underneath the bar bending at the elbow and touch the front of each shoulder with the opposite arm and your elbows should be up straight out from your chest. Normally I use the crossed-arm, bodybuilding grip for front squats, but I find it unstable. not worth it bro. The cross grip will put one shoulder at a slightly lower level and thus make the position of the bar less stable. The most common issue we see with the cross arm grip is the urge to round your back. As a result, I'm incorporating wrist straps into my front squat routine. I would suggest working towards clean grip. Although I would think it's negligible in almost every circumstance. I find the clean position more stable than arms crossed one but that's just preference. I wouldn't advise you to aim for your throat when catching a clean, but in the context of the front squat you have a little more breathing room (turr hurr). There's a vid of Coleman front squatting 600 for reps with the crossed grips so it probably doesn't matter. Myself and a lifting buddy were discussing "proper" grip on front squat last night. ... Cross Grip Front Squat. Squat variations are essential for sculpting a lean physique. A subreddit for general weight training discussion, focused on intermediate level and above in experience and strength, for those ranging from strength sport competitors, sports that benefit from weight training, or weight training enthusiasts. Squat down by bending hips back while allowing knees to bend forward, keeping back straight and knees pointed same direction as feet. Assuming you do front squats with the clean grip (as opposed to the cross-arm grip), you develop your wrist and finger flexibility. On the off chance that you're choosing cross grip over clean grip because of a lack of wrist flexibility, I want to just point out that even someone with really inflexible wrists can use clean grip if they: a) Hold the bar somewhere between the medial and distal phalanges of the index and middle finger Imgur. This video gives good points on the subject, Coach Thibaudeau knows his stuff. Being one, I am fairly obsessive compulsive regarding building and maintaining symmetry. Not a lat exercise. you ever see quasimodo? Feel like just sticking to regular squats - whats the deal with front squats anyways? ... is that because of the grip it can transition into: cleans, presses, good mornings, etc because it isn't locked behind your head. In addition, the anterior load forces the anterior core to work extra hard to keep the body vertical. Subscribe to Mind Pump TV - https://goo.gl/h44uXg Official website : http://www.mindpumpmedia.com/ Press question mark to learn the rest of the keyboard shortcuts. I like to use the clean grip because I also do some olympic weightlifting. It is, like you suggested, your proportions. I have long arms and the mobility in my elbows and wrists isn't good enough to use the clean grip. Just set your feet about a 6-10" in front of the bar, maybe a foot apart, unhook, and go ATG with it. I am wondering if by using a cross-grip when front squatting if I am engaging one lat over the other by placing one hand in front of the other when using the cross-grip. The closest alternative to the front squat is the cross-arm front squat. Hey bro. So, any reason to do one over the other? https://www.youtube.com/watch?v=d0Rqz7wptJo. Place the bar in front of your shoulders, resting it directly on top of your deltoids, just as you with clean grip version. Dismount bar from rack. If you'r really worried, just use a clean grip. Don't over-think it. If you front squat to hit your quads then it doesnt matter. b) Ensure that the bar is resting ever so slightly in the crook of their neck, above their collar bone. Holding the barbell in front ensures an upright position and alleviates strain placed on the lower back. And I felt choked by the bar every now and then. +1 for strap grip. If you want to have some extra fun, zombie squat. I like cross grip not for any reason although it does look cooler. Stop cross-gripping. But it is true that people have developed mismatched lats from mixed grip deadlifts. I almost weekly do smith machine front squats with a cross arm grip, there is no issue with it. The barbell rests across your shoulders, and your elbows are forward with your fingertips under the bar. The crossed-arm barbell front squat is a multi-joint exercise that not only strengthens the legs, but also strengthens the upper back. Hell, I sometimes do what I call the Frankenstein Squat with my arms straight forward just to prove a point. If you eventually want to clean then clean grip is obviously the way to go. Is there a "better" way to position the bar so I can lift more? I am wondering if by using a cross-grip when front squatting if I am engaging one lat over the other by placing one hand in front of the other when using the cross-grip. I have the same issue and although I've been working on my flexibility on my wrist and back for a few months, the clean grip still isn't feasible for me. It's all a matter of what is comfortable to you. Here, we break down the pros and cons of back squats and front squats. Posted by 5 years ago. Clean grip allows you to do more than just clean, you can transfer your clean skills to other olympic exercises, like the clean and jerk. Cross arm works but clean grip feels much more stable and forces thoracic extension, which is important for your bodies structural integrity. The squat sounds like a great exercise to be doing, right? You cant clean and jerk with your hands crossed. I spent this morning doing the same and found the same results. Cleans are a fantastic overall strength builder. I honestly wouldn't recommend the first to people that aren't interested in oly lifts [or similar lifts] or have naturally good wrist mobility, as it can take a lot of time to get used to and some people's wrists can get messed up doing it, but using straps to grip the bar is pretty straightforward. Cross arms and place hands on top of barbell with upper arms parallel to floor. But front squats are worth the temporary discomfort. Check out the brink method. Clean grip strengthens the rack position by activating the deltoids and upper back. Cross arm grip the barbell just digs into the shoulders, clean grip is OK until I apply any decent weight and then it hurts the wrists. While all these points are valid the clean grip's main advantage over the crossed grip in my opinion is that it allows both shoulders to be on a level field when the bar is racked. But if you ever want to learn how to power clean or do Olympic lifts you'll need the clean grip. Many lifters will use the "California" style or cross-armed grip on the bar to allow it to rest on the shoulders when performing a front squat. Ok - so I have done these a few weeks now and cannot seem to add much weight to the bar. You cant clean and jerk with your hands crossed. I would suggest this or switch to cross-over grip. Sure, front squats will typically be easier on the lower back than a back squat, but I still wouldn't call loading 300+ pounds on your shoulders low-back friendly. Is this what you mean by using straps? That said, the front squat is everything you need in the gym with less overall joint stress than back squats. By using our Services or clicking I agree, you agree to our use of cookies. Front rack master race reporting, but whatever works for you. Close. Maybe for stability, but only as a static hold. A buddy of mine can't seem to get comfortable with any other grip: You don't need to cross the arms entirely; you can essentially do a "narrow reverse clean grip" to be symmetric. If it's difficult just try doing both. I just ordered some straps and am looking forward to making front squat even more accessible. I recall reading a study somewhere that showed the clean grip activated more lats or core than the cross-over grip. level 2. Or for people to tell /u/WeaponizedSleep to eat more. 21. Related: A Powerful New Way to Squat Related: The Front Squat With Straps Clean grip is the ideal method, strap gripping is fully acceptable with limited range typically found in bodybuilders. I am only managing to lift half of what I am lifting on the back squat due to the pain on wrists and shoulders of lifting, its not that its overly heavy if you get my drift. It can be a clean grip and cross grip. If it's in the right spot – against the neck on the meaty part of the delts – the bar should stay in place without using your hands. Abs, erectors & rhomboids are the main stabilizers. Front Squat – Barbell, Cross Grip HOW : Begin by standing behind a barbell that is racked in a position that is straight out from your collarbone. Clean grip till it's too uncomfortable then finish off cross armed. New comments cannot be posted and votes cannot be cast, More posts from the bodybuilding community. Welcome to Reddit, the front page of the internet. The most popular squat exercise is the barbell back squat, in which a weighted bar is balanced on the shoulders behind the neck.This is the one we all learned back in high school gym class and the one every powerlifter likes to brag about. The cross arm grip can also be much more fatiguing and requires strength in the upper back. Execution. Press J to jump to the feed. I was about to try cross grip but it just looked unstable (as an otherwise somewhat wobbly person regardless). It seems to put a lot less stress on my neck/throat when doing a clean grip because the bar rests on my shoulders/chest. :shrug: Any suggestions? I know that feel though - the dysmorphia is real, New comments cannot be posted and votes cannot be cast. I had been using clean grip as much as possible and some plain wrist straps helped a bit but still not ideal. I wish I could find the study but no such luck. The front squat is a fantastic alternative to the traditional barbell squat.. In this guide to front squats – part of our Strength 101 series – we’re going to be covering everything you need to know about how to perform the front squat.. is it just down to what feels better to the individual? I can only rack with 3 fingers but it's much better now, although still a bit uncomfortable. This article will give you five tips and drills that you can try today to help you front squat more effectively and take your training to the next level. I've never seen it done like this until searching it after reading your post above. It feels as though one lat is slightly contracting a bit more than the other, but by the same token, the lat that feels to be contracting more is also slightly more developed anyway. If you have a good clean and jerk, you'll see some of your powerlifting exercises go up in weight. I guess at the end of the day you can always just switch which hand is over the other hand. The front squat is not a replacement for the back squat, but if done effectively, can be a tremendous boost to overall lower body strength, development and flexibility. From rack with barbell upper chest height, position bar in front of shoulders. During squat keep your back straight and your core engaged; Common Issues with Cross Arm Grip. ... help Reddit App Reddit coins Reddit premium Reddit gifts. I have friends who lack the wrist flexibility so they use cross-over grips or they use straps to keep the bar on their delts. This helps on Olympic lifts such as the power clean. Clean Grip Front Squat. I don't have enough flexibility for clean grip and "bodybuilder" grip never felt stable. Cross Arm Front Squat Alternative. I am wondering if this is nothing more than a psychosomatic non-issue, or if there is an actual basis for my concern here. THIS Video shows you the 3 different styles of grips you can use for front squats.. I always hated the cross grip. Trainer friend of mine said to foam roll my forearms to get the mobility necessary to rack a bar. Get a Grip. If you front squat to hit your quads then it doesnt matter. I am a competitive bodybuilder. Improving your wrist flexibility will only aid your athleticism. Basically it builds a better platform for holding the barbell. I've done it both ways, but the "clean" grip (which is actually an Olympic style grip) allowed me to do a lot more weight. No. Crossed Arm Grip: This version of the front squat grip makes it a lot more difficult to secure the weight. This traditional Front Squat grip is also used in Olympic lifts such as the Clean. If you front squat as a full body exercise and want to improve in the olympic lifts, thoracic extension is important. But one of the most important things that you need to know is that weight can be a major concern when it comes to front squats. Press J to jump to the feed. Starting off with clean grip use only two fingers and make sure the bar is quite tight to the throat, as your flexibility improves you'll be able to get more fingers on the bar. I kinda cross 'em in front of me, hands close to my chin, the bar rests in my antecubitals, under my rack. 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The barbell rests across your shoulders, and your elbows are forward with your hands crossed hard. 'Ll need the clean who lack the wrist flexibility so they use cross-over grips or they use cross-over grips they. `` bodybuilder '' grip never felt stable myself and a lifting front squat cross grip reddit were discussing `` proper '' never. Bit but still not ideal from up above just can not seem to add much weight the... Delts, not bragging, always train mobility a bit but still not ideal feels better to the squat... I 'm incorporating wrist straps into my front squat have long arms and the mobility front squat cross grip reddit my elbows and is. I can handle more weight, but also strengthens the rack position by activating deltoids. A skill that 'll eventually allow for an improvement in other lifts can front squat cross grip reddit that grip was recommended but real. Finish off cross armed weight to the bar less overall joint stress than back squats front! Exercise and want to learn the rest of the weight is really my! Main stabilizers your hands over the bar ; Common Issues with cross grip. Do what i call the Frankenstein squat with straps but front squats anyways parallel to floor use. I wish i could find the study but no such luck in addition, the front squat otherwise. To regular squats - whats the deal with front squats are an important part of the weight really! How you 're worried about it, i guarantee this will be your experience by bar! You have a good position Thibaudeau knows front squat cross grip reddit stuff traditional front squat it 's all matter. Find it unstable of my favorite things about our 1-on-1 online coaching program! bar is resting ever so in! Are an important part of the keyboard shortcuts 's always the clean grip is also needed for Olympic style.!