Front Squats: Hand Position

[biomax]

A quick question on the front squat for the guys ( and girls) in the know:

What is the best hand position when doing the front squat or is it irrelevant?

I normally do it with my arms crossed and the bar craddled on my front delts. According to some sites (American) and especially the weightlifting ferternity it's better to do it weightlifting style with the elbows to the front, bar hand held on the front delts. I tried it that way, but injured my one wrist that way.

What are youre thoughts on the issue. Btw. I'm doing it for bodybuilding/powerbuilding purposes not weightlifting.

Thanx

Biomax

[SoaringSwine]

If you're not doing it for Oly, then there's not real need to gets your hands under it. Some powerlifters even have harnesses for it.

[Mike Zero]

You can put straps around the bar and hold them in your hands so you don't have bend your wrists so far back.

[poos_n_wees]

Yeah I think if you've got wrist/shoulder flexibility issues, the 'weightlifting' style's gonna give you some pain.

You can put straps around the bar and hold them in your hands so you don't have bend your wrists so far back.

:ditto:

My training partner used to do this. Took his wrist wraps and threaded them around the bar, then used the dangling end as "handles."

IMO, the hand positioning is irrelevant. As long as the bar's resting on that delts/clavicle area (with the bar slightly choking you) and focus on driving your elbows up when you're coming out of the hole - you should be right, no matter what style you choose.

[Nato]

I front squat by sitting the bar into my delts, as stated. But I make a fist........ well more like hitchhiker ( thumbs up ) then put my thumbs under the bar a little aether side of my neck (hands not crossed ) and use my fore finger to push the bar into my neck, not to hard though or i gag ha ha. then shut up and squat.

[2guns]

i cross my arms and have the bar siting across front delts

[blairandkelly]

i cross my arms and have the bar siting across front delts

same here

[big MAC]

A thread I made about a year ago to basically show how to FS with a clean grip.

http://www.marunde-muscle.com/forum/sho ... ostcount=1

[2guns]

What is the best hand position when doing the front squat or is it irrelevant?

each to ther own really

[MUSCLEROIDS]

I use one of the front squats harnesses thats in that youtube tape. Its one of the best tools that i have got for doing legs. If you lookup http://www.getstrength.com you will see they have a lot of very good gear or if you are in Auckland go and see them they are good people. also they have a working gym there so you can try out the gear.

[samoan_muscle]

I use one of the front squats harnesses

Always wantd to try that thing....may have to come train legs with you one day MR

[Pseudonym]

Interesting you say that, MR. I pleaded and wheedled and whined and whinged until my gym bought a front squat harness from GetStrength.

It looked so promising, and yet when it arrived, I was really disappointed with it. I don't know whether it was the curve of the shoulder pads, or the placement of the pegs, but there was something about it that screwed up your balance. I made other people try it, and they all found the same thing. So now it sits gathering dust in the corner. :?

[big MAC]

I must say, in defence of the FS harness, the latest version, the Nu-generation, with 2 prongs a side works alot better in my opinion.

I tried the old harness and didn't like it, but I definitely think the 2 pronged harness would add alot to the lift.

With my current shoulder issues, I'm planning on using the harness as opposed to my normal clean grip.

[Old Bull]

I must say, in defence of the FS harness, the latest version, the Nu-generation, with 2 prongs a side works alot better in my opinion.

I tried the old harness and didn't like it, but I definitely think the 2 pronged harness would add alot to the lift.

Worth the dollars Jono, I heard about the first one, and did not really look at the second, sometimes the new update has no improvements.

[biomax]

Thanx for all the info guys!

Well, I think I will just stick to the crossed arm method and save my wrists.

No need to risk injury if there's not any benefit to it.

At the end of the day the quads must get the wotkout and not the wrists.

Going to the Max

biomax

[MUSCLEROIDS]

I went down to there gym to see which model fitted me. some of them a to long for the stomach. you will know if its not right when you go down and it digs into the lower part of the stomach and some times the hooks can be to close to the neck you will know as when the bar goes on and you find it hits your throat. So the best thing is to go and see them to try it for size.

[michaelk]

times the hooks can be to close to the neck you will know as when the bar goes on and you find it hits your throat.

Breathing is over rated.

When dieting, between Coke Zero and Oxygen....I'd have to think it over.

[SamWelly]

Coke zero is some nasty shit man!

What benifit do front squats have over rear?

[2guns]

What benifit do front squats have over rear?

more emphasis on quads

[SoaringSwine]

Coke zero is some nasty shit man!

What benifit do front squats have over rear?

And core stability.

[biomax]

I also feel the front squats much more in the quads, but isn't the back squat a better overall muscle builder (quads inclusive) due the greater amount of weight that can be handled? Just wondering :shrug:

[2guns]

but isn't the back squat a better overall muscle builder

yes, that correct imo.

front squats put more emphasis on quads so no they are not as overall as back squats.

front squats arent a must do for me anyway, there are lots of options as far as exercises go, so if they arent your thing then not to worry

[Delpreet]

I also feel the front squats much more in the quads, but isn't the back squat a better overall muscle builder (quads inclusive) due the greater amount of weight that can be handled? Just wondering :shrug:

yeah front squats deft isolate the quads way more...... but as u say the back squat is a overall quad, hami, core and calf focus

[mr natural]

but isn't the back squat a better overall muscle builder

yes, that correct imo.

front squats put more emphasis on quads so no they are not as overall as back squats.

front squats arent a must do for me anyway, there are lots of options as far as exercises go, so if they arent your thing then not to worry

they should be,you need em :pfft: