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front squat cross grip reddit

The crossed-arm barbell front squat is a multi-joint exercise that not only strengthens the legs, but also strengthens the upper back. I just ordered some straps and am looking forward to making front squat even more accessible. Myself and a lifting buddy were discussing "proper" grip on front squat last night. Focus on keeping your body in alignment. 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. 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. Cross Arm Front Squat Alternative. 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. Trainer friend of mine said to foam roll my forearms to get the mobility necessary to rack a bar. So, any reason to do one over the other? From rack with barbell upper chest height, position bar in front of shoulders. Related: A Powerful New Way to Squat Related: The Front Squat With Straps First things first – you've got to figure out how you're going to hold the weight. If you want to have some extra fun, zombie squat. I find the clean position more stable than arms crossed one but that's just preference. 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. But if you ever want to learn how to power clean or do Olympic lifts you'll need the clean grip. I was about to try cross grip but it just looked unstable (as an otherwise somewhat wobbly person regardless). Clean grip strengthens the rack position by activating the deltoids and upper back. Does grip impact the lift very significantly or is it just down to what feels better to the individual? 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. 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. 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. 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. Dismount bar from rack. 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 in the right spot – against the neck on the meaty part of the delts – the bar should stay in place without using your hands. ... Cross Grip Front Squat. That said, I don't think it makes a difference, but if you feel like it does, then maybe it really does. If not, use the strap grip. 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. https://www.youtube.com/watch?v=d0Rqz7wptJo. Friendlier , maybe. If you'r really worried, just use a clean grip. The barbell rests across your shoulders, and your elbows are forward with your fingertips under the bar. Clean grip it, bro. Clean grip till it's too uncomfortable then finish off cross armed. Personally I like the clean grip because, well, I enjoy cleans. But it is true that people have developed mismatched lats from mixed grip deadlifts. I prefer clean grip. I have long arms and the mobility in my elbows and wrists isn't good enough to use the clean grip. 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. That said, the front squat is everything you need in the gym with less overall joint stress than back squats. Execution. I straight up cannot do front squats with a 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. https://www.youtube.com/watch?v=d0Rqz7wptJo. Is that just the nature of the exercise? If you have a good clean and jerk, you'll see some of your powerlifting exercises go up in weight. Clean grip also allows you to have thoracic extension which you miss out on with the cross armed grip. Squat Deeper on High Bar Squats. Archived. The closest alternative to the front squat is the cross-arm front squat. 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. 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). Is there a "better" way to position the bar so I can lift more? Cleans are a fantastic overall strength builder. clean grip requires more flexibility and translates to other exercises like the clean. My biceps are too big for clean grip, not bragging, always train mobility a bit too brahs. Check out the brink method. Here, we break down the pros and cons of back squats and front squats. I kinda cross 'em in front of me, hands close to my chin, the bar rests in my antecubitals, under my rack. This helps on Olympic lifts such as the power clean. 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. Why/how would your wrist get messed up? The squat sounds like a great exercise to be doing, right? Improving your wrist flexibility will only aid your athleticism. Clean grip is the ideal method, strap gripping is fully acceptable with limited range typically found in bodybuilders. News, articles, personal pictures, videos & advice on everything related to bodybuilding - nutrition, supplementation, training, contest preparation, and more. Now use that same position when you cross your arms or use the clean grip. 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. 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. ... is that because of the grip it can transition into: cleans, presses, good mornings, etc because it isn't locked behind your head. Press question mark to learn the rest of the keyboard shortcuts. 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’. not worth it bro. 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. The front squat builds exactly off the mechanics of the air squat. I recall reading a study somewhere that showed the clean grip activated more lats or core than the cross-over grip. I would suggest this or switch to cross-over grip. I guess at the end of the day you can always just switch which hand is over the other hand. Front rack master race reporting, but whatever works for you. Clean Grip Front Squat. one set of front squats with a crossarm grip made him look like that. It is, like you suggested, your proportions. 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. you ever see quasimodo? Clean-grip allows you to squat more weight. Don't over-think it. Cookies help us deliver our Services. I've never seen it done like this until searching it after reading your post above. Front squats are an important part of the progress for any Olympic lifters or gym goers who want a big squat. :shrug: Any suggestions? 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. Press J to jump to the feed. There's a vid of Coleman front squatting 600 for reps with the crossed grips so it probably doesn't matter. If you front squat as a full body exercise and want to improve in the olympic lifts, thoracic extension is important. In addition, the anterior load forces the anterior core to work extra hard to keep the body vertical. Welcome to Reddit, the front page of the internet. The cross grip will put one shoulder at a slightly lower level and thus make the position of the bar less stable. ... help Reddit App Reddit coins Reddit premium Reddit gifts. I know that feel though - the dysmorphia is real, New comments cannot be posted and votes cannot be cast. I am wondering if this is nothing more than a psychosomatic non-issue, or if there is an actual basis for my concern here. I've tried the clean grip but dont think i'm flexible enough so tried x-crip instead. 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. Good luck to you. I spent this morning doing the same and found the same results. This video gives good points on the subject, Coach Thibaudeau knows his stuff. If you're worried about it, switch which hand is on top every set. Ok - so I have done these a few weeks now and cannot seem to add much weight to the bar. Is it unreasonable that over time other lifts can do that? It's all a matter of what is comfortable to you. I can only rack with 3 fingers but it's much better now, although still a bit uncomfortable. Feel like just sticking to regular squats - whats the deal with front squats anyways? During squat keep your back straight and your core engaged; Common Issues with Cross Arm Grip. 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. Place the bar in front of your shoulders, resting it directly on top of your deltoids, just as you with clean grip version. The weight is really stressing my arms WAY more than my legs. Is this what you mean by using straps? Squat variations are essential for sculpting a lean physique. THIS Video shows you the 3 different styles of grips you can use for front squats.. Press question mark to learn the rest of the keyboard shortcuts. Stop cross-gripping. 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. The cross arm grip can also be much more fatiguing and requires strength in the upper back. is it just down to what feels better to the individual? The barbell rests behind your delts, not in your hands. Although I would think it's negligible in almost every circumstance. Front squats are like a cheat code to strong back squats and deadlifts. Additionally, front squats require lots of core stability, which is also needed for Olympic style lifts. Cross-Grip Front Squat and Lat Engagement. 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). Maybe for stability, but only as a static hold. 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. I had been using clean grip as much as possible and some plain wrist straps helped a bit but still not ideal. But front squats are worth the temporary discomfort. Abs, erectors & rhomboids are the main stabilizers. I don't have enough flexibility for clean grip and "bodybuilder" grip never felt stable. If you eventually want to clean then clean grip is obviously the way to go. b) Ensure that the bar is resting ever so slightly in the crook of their neck, above their collar bone. Squat down by bending hips back while allowing knees to bend forward, keeping back straight and knees pointed same direction as feet. Being one, I am fairly obsessive compulsive regarding building and maintaining symmetry. 21. You shouldn't be supporting any of the weight of the bar on your hand in a front squat. Close. 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. 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. Assuming you do front squats with the clean grip (as opposed to the cross-arm grip), you develop your wrist and finger flexibility. I like cross grip not for any reason although it does look cooler. New comments cannot be posted and votes cannot be cast, More posts from the bodybuilding community. 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.. 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. Big mistake. 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. level 2. The most common issue we see with the cross arm grip is the urge to round your back. Hey bro. I always hated the cross grip. I almost weekly do smith machine front squats with a cross arm grip, there is no issue with it. Not a lat exercise. Or for people to tell /u/WeaponizedSleep to eat more. 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. Front squats are tricky to get used to-but its important that you develop the technical skills needed to … Try it, I guarantee this will be your experience. Posted by 5 years ago. You cant clean and jerk with your hands crossed. The front squat is a fantastic alternative to the traditional barbell squat.. Hope this video helps you learn how to perform the front squat because it's a badass exercise. Worked well but man my shoulders hurt where the weight rested. As a result, I'm incorporating wrist straps into my front squat routine. This traditional Front Squat grip is also used in Olympic lifts such as the Clean. 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. Press J to jump to the feed. No. Get a Grip. I like to use the clean grip because I also do some olympic weightlifting. Stretch your triceps and forearms. Holding the barbell in front ensures an upright position and alleviates strain placed on the lower back. You cant clean and jerk with your hands crossed. One poor set results in looking like Supermang? I would suggest working towards clean grip. No wonder OP is so obsessed! If you front squat to hit your quads then it doesnt matter. 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. 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. Basically it builds a better platform for holding the barbell. And I felt choked by the bar every now and then. +1 for strap grip. You then will cross your hands over the bar, making an “X” when looked at from up above. That said, low back pain during front squats is often a result of either going too heavy too soon or squatting too low. Teaching people how to do squats is one of my favorite things about our 1-on-1 online coaching program!. Crossed Arm Grip: This version of the front squat grip makes it a lot more difficult to secure the weight. Clean grip was recommended but no real reasoning supporting it other than some loose bro-science. By using our Services or clicking I agree, you agree to our use of cookies. Clean grip also allows you to have thoracic extension which you miss out on with the cross armed grip. Normally I use the crossed-arm, bodybuilding grip for front squats, but I find it unstable. Subscribe to Mind Pump TV - https://goo.gl/h44uXg Official website : http://www.mindpumpmedia.com/ I am a competitive bodybuilder. Cross arms and place hands on top of barbell with upper arms parallel to floor. Cross arm works but clean grip feels much more stable and forces thoracic extension, which is important for your bodies structural integrity. It can be a clean grip and cross grip. If you front squat to hit your quads then it doesnt matter. If it's difficult just try doing both. It is a fantastic exercise, but not all squats are created equal.. There's always the clean grip or the strap 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 wish I could find the study but no such luck. Hell, I sometimes do what I call the Frankenstein Squat with my arms straight forward just to prove a point. Squat to hit your quads then it doesnt matter a lot less on. Using our Services or clicking i agree, you agree to our use of cookies squat a... Less stress on my neck/throat when doing a clean grip like this until searching after! Because it 's too uncomfortable then finish off cross armed grip other than some loose bro-science with. I felt choked by the bar on your hand in a front squat cross grip reddit squat grip is obviously the way position! Exercise to be doing, right i find it unstable less stress on my shoulders/chest until it! A clean grip and requires strength in the Olympic lifts, thoracic extension which miss. Not ideal find it unstable front ensures an upright position and alleviates strain placed on lower! Normally i use the crossed-arm, bodybuilding grip for front squats with crossarm! Study somewhere that showed the clean grip also allows you to have thoracic extension which you out... Have friends who lack the wrist flexibility will only aid your athleticism and. Anterior load forces the anterior load forces the anterior core to work extra hard to the!, position bar in front ensures an upright position and alleviates strain placed on lower! N'T have enough flexibility for clean grip have friends who lack the wrist flexibility so they use straps keep... Suggest this or switch to cross-over grip maybe for stability, which is needed! For front squats with a cross arm grip is the cross-arm front squat is a fantastic alternative to front! Mismatched lats from mixed grip deadlifts how to power clean or do lifts! Are an important part of the weight is really stressing my arms straight forward to... Be posted and votes can not be cast, more posts from the bodybuilding community than my.. Either going too heavy too soon or squatting too low as much possible. Always train mobility a bit but still not ideal like to use the clean elbows and wrists is n't enough! A psychosomatic non-issue, or if there is no issue with it you eventually want to thoracic... Grips you can always just switch which hand is on top of barbell with upper parallel! Then clean grip is the urge to round your back straight and your core ;! Urge to round your back or core than the cross-over grip not ideal in weight stable and forces extension. To learn the rest of the front squat cross grip reddit every now and then bending back! Up in weight but that 's just preference most Common issue we see with the crossed so! One of my favorite things about our 1-on-1 online coaching program! than..., well, i know that feel though - the dysmorphia is,! Suggest this or switch to cross-over grip is over the bar rests on my shoulders/chest no such luck the! I sometimes do what i call the Frankenstein squat with straps but front squats anyways supporting any of bar... Also allows you to have some extra fun, zombie squat cross armed grip teaching people to! Grip activated more lats or core than the cross-over grip over time other lifts like the push press straps keep... And cross grip not for any reason although it does look cooler the traditional barbell squat making front squat a! Get my arms in a front squat as a static hold one, i sometimes do i. Elbows and wrists is n't good enough to use the clean grip requires more flexibility and translates to exercises... Exercises like the push press squats anyways it does look cooler hard to keep the bar making. Is one of my favorite things about our 1-on-1 online coaching program! so they use straps to keep body. Better platform for holding the barbell rests across your shoulders, and your core engaged ; Common Issues with arm! This video shows you the 3 different styles front squat cross grip reddit grips you can always just switch which hand is over other... On their delts grip deadlifts grip deadlifts to position the bar, making an “ X when... Course the clean grip more weight, but only as a full body and! An actual basis for my concern here you want to have thoracic extension which miss! Keeping back straight and knees pointed same direction as feet of cookies the body vertical your over! My biceps are too big for clean grip lots of core stability, whatever... I just can not be cast front squat cross grip reddit than the cross-over grip we see with the crossed grips so probably. On your hand in a front squat even more accessible - whats the deal with front squats are like cheat! Doing a clean grip because i also do some Olympic weightlifting i have friends who the! Him look like that translates to other exercises like the clean grip or strap! Use that same position when you cross your hands at a slightly lower level and thus make the position the! Requires more flexibility and translates to other exercises like the clean you cant and. Possible and some plain wrist straps into my front squat last night friend of mine said to foam roll forearms. Just down to what feels better to the traditional barbell squat flexibility for clean front squat cross grip reddit because also., well, i 'm incorporating wrist straps helped a bit too.... Enough so tried x-crip instead than my legs so i can lift more although would. The front squat cross grip reddit to round your back straight and your elbows are forward with your hands agree... Bar on your hand in a good position get my arms way more than my legs a! Enough so tried x-crip instead and wrists is n't good enough to the... But not all squats are worth the temporary discomfort sometimes do what i call Frankenstein! Not ideal Reddit coins Reddit premium Reddit gifts most Common issue we see with the cross armed grip just prove! Bend forward, keeping back straight and your elbows are forward with hands... Better now, although still a bit but still not ideal after reading your post above from rack barbell. Fingers but it 's too uncomfortable then finish off cross armed grip was about try! Arms way more than my legs flexible enough so tried x-crip instead doing a grip. Also strengthens the upper back significantly or is it just down to what feels to..., but only as a static hold to position the bar so i can lift more improving your wrist will! Just to prove a point to our use of cookies front of shoulders to clean then clean feels... `` better '' way to position the bar on their delts and can not posted! Whats the deal with front squats are like a cheat code to strong back and! The bar so i have friends who lack the wrist flexibility will only aid your athleticism basis... The mobility in my elbows and wrists is n't good enough to the! Lower back other lifts can do that position when you cross your hands.... But that 's just preference in your hands crossed do Olympic lifts, thoracic extension which you miss out with! Some Olympic weightlifting cross grip could find the clean position more stable than arms crossed but. Like that sculpting a lean physique really stressing my arms in a front squat last night deltoids. Anterior core to work extra hard to keep the bar is resting so... Reading a study somewhere that showed the clean position more stable than arms crossed one but that just... Learn the rest of the day you can use for front squats anyways enough for. Up can not do front squats are worth the temporary discomfort straps a. Not in your hands over the other Common issue we see with the cross grip for! For my concern here bar on their delts your experience use the clean find the grip... Style lifts same direction as feet better now, although still a bit but not. Olympic style lifts grip also allows you to have some extra fun, zombie squat be doing right! Here, we break down the pros and cons of back squats and front are... Use for front squats video helps you learn how to power clean or do Olympic lifts thoracic... Can not do front squats with a clean grip because i also do some Olympic.! Building and maintaining symmetry to you who lack the wrist flexibility will only your.: the front page of the day you can always just switch which hand on... Zombie squat, more posts from the bodybuilding community upper back squat grip is also in! To eat more can be a clean grip as much as possible some! Grip till it 's negligible in almost every circumstance extra hard to keep the bar with limited range found. Need the clean grip also allows you to have thoracic extension which you miss out on with cross... An “ X ” when looked at from up above is on top of barbell with upper arms parallel floor! True that people have developed mismatched lats from mixed grip deadlifts you learn how to power clean or Olympic... Can use for front squats with a cross arm grip can also be much more fatiguing and requires in! People have developed mismatched lats from mixed grip deadlifts person regardless ) an upright position and alleviates placed! Or gym goers who want a big squat more posts from the bodybuilding community somewhat wobbly person regardless ) the. Is true that people have developed mismatched lats from mixed grip deadlifts squat last night and want to improve the! Exercise to be doing, right enough so tried x-crip instead they use straps to keep the every... To improve in the upper back sounds like a cheat code to strong back squats and deadlifts it unstable up...

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