Front Squats ... pain in wrists?

[gettinlarger]

I wanted to give front squats a try tonight, because tomorrow is leg day, and Christmas Eve, and I have to work all day. So, no lifting tomorrow. I threw on a little bit of weight, and let it rest up on my clavicle/shoulders. But holding it in place hurt sooooo bad. What can I do about this?

 

[spatts]

I do zercher squats. Tried those?

 

[gettinlarger]

That's where you have the bar resting on your arms, which are criss crossed across your chest, no?

 

[spatts]

Right...

 

[JDarty6173]

I 'll bump for the Zerchers... I use a sumo wide stance on these and love them....Well my forearms don't, but i do

 

[coolcolj]

well work your wrist flexibility - power cleans helps

user a wider grip, angle elbows inwards, keep the elbows high, stay completely upright - either sue oly lifting shoes or use a wide stance

oh stretch your wrists before you start

 

[JOKER47]

Zerchers for me, too. I can't get front squats to work for me. My wrists aren't flexible enough, I think my shoulders are to small to hold the bar, blah, blah, blah...... Just don't work......


Zerchers also are good for a rounded back excercise....

Joker

 

[spatts]

Zercher squats have done WONDERS for my sumo deadlift.

 

[NWinters]

front-squat.jpg

try it like this, the broom resembles the bar, i use to do it tis way, keeps the weight from rolling too.

 

[spatts]

If I did that with 250 my arms would fall...lol.

 

[NWinters]

it sits in between the delts real nice, that is if your delts are big enough, it wont roll off

 

[WarriorPL]

Try wrapping your wrists.

 

[bignate73]

Try wrapping your wrists.

its not support that he lacks, its flexibility.

stretch those bad boys before squatting. im pretty inflexible in the wrist too, i make sure i stretch them alot before squatting and also before doing power cleans. dont want to risk minor tears or sprains.

you could also do the alternate grip to a clean grip. i think it was referred to as "cossack" style. just remember to keep that chest high and keep the bar in the groove in your delts.

 

[gettinlarger]

Thanks for the tips everyone!!

 

[IJ26]

You can stretch out your forearms by pushing your hand back simulating the position your hands would be in on the front squat. It will help

 

[TxRugby_8]

I do Zearchers too unless training for olympic lifts.

 

[BodybuildingUniverse]

front squats just hurt period unless you have a lot of padding (muscle) there or a towel on the bar. I either choke myself (bar rolls into my windpipe) or I just cant stand the pain WAY before I feel anything in my legs. My $.02 is to just stay basic until basic no longer stimulates growth. Even then, a variation of "basic" will keep you progressing...in other words, just squat!