Front Squat Without Wrist Pain Or The Risk Of The Barbell Sliding

heavy lifting

Vital Front Squat Grip Variations

The traditional back squats work your quads, hamstrings, and glutes while the front squats primarily target your quads. The front squats can be harder to perform as compared to the back squats. The front squats can put a lot of pressure on your lower back, wrists, and forearms.

If this wasn’t enough, there is always the possibility of the bar sliding forward while you perform a front squat. There are two variations of the front squat which can put varying degrees of pressure on your wrists and forearms.

The Weightlifter Grip

The weightlifter grip is also known as the full grip. A full grip involves holding the barbell with an overhand grip right outside shoulder-width. You need to keep your elbows pointed up so your upper arms are at least parallel to the floor.

The weightlifter’s grip requires mobility in your wrists, forearms, shoulders and lower back, and is the harder of the two variations to perform. The full grip can help you keep the weights pinned to your shoulders so you can lift heavier weights.

The Bodybuilder Grip

The bodybuilder front squat grip involves holding the barbell with a crossed-arm grip. The crossed-arm grip is used by people who have limited mobility in their wrists and forearms. You can only hold the barbell in place with the bodybuilder front squat grip.

You can’t actively push the bar into your shoulders while you perform a front squat with this grip. It is even more important to keep your elbows pointed up with the bodybuilder’s grip as the chances of the bar sliding forward are significantly higher.

Get Rid of Wrist Pain During Front Squats

If you use the weightlifter’s grip, you can encounter wrist and forearm pain while performing the squats. You will be in a better position if you perform a couple of warmup exercises and stretches for your wrists before going into the squats.

Extended Arm Wrist Stretches

The extended arm wrist stretches are the simplest warmups for the front squats. Extend your right arm with your palm facing the ceiling. Gently pull the fingers of your right arm towards your body with your left hand. Hold the stretch for 10-30 seconds.

Repeat the process with your left arm as the base arm. After you’re done with two sets of this exercise, point your palm towards the floor and repeat the stretching exercise. Doing this will warm up your upper and lower forearms.

Open Chest Stretches

The open chest stretching will help get your shoulders, chest, and wrists get warmed up for the front squats. Stand beside a squat rack with your arm extended and keep your elbow locked out.

Place your fingers on the squat rack and slowly start rotating away from the squat rack. After you’re done with the extended arm and open chest stretch, you’ll feel improved mobility in your wrists, forearms, and shoulders.

Avoid the Risk of the Bar Sliding Forward During Front Squats

Most people avoid performing the front squats because they can’t keep the bar steady on their shoulders. The bar sliding problem persists with both the weightlifter and bodybuilder grips. Before placing the bar on your shoulders, push your shoulders and arms forward so the bar can rest in the hole formed in the shoulder joints.

The best way to get rid of the bar sliding problem is to actively push your elbows upwards while you’re performing a front squat. Doing this will also help you keep your back straight which will put more tension on your quads.

At any point during the front squats, your elbows should not go below parallel to the floor. Looking at the roof while performing the squats can help you in keeping your elbows pointed up and your back straight.

Which grip do you use while front squatting? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.

*Header image courtesy of Envato Elements.

Vidur Saini
Vidur is a fitness junky who likes staying up to date with the fitness industry and loves publishing his opinions for everyone to see. Subscribe to his YouTube Channel.