Front Squats Mobility Problems (FIXED)
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Date: 2022-04-22
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Comments and reviews: 10
illmitchjax
Sorry but you need to be consistent. I agree with you regarding working on weaknesses and not using straps to deadlift, but this ethos should apply to EVERYTHING.
You can't not use straps because you need to develop grip strength and then use straps despite needing to work on the shoulder and wrist mobility.
If I lack the grip strength to deadlift a weight, I'll get a stronger grip and if I struggle to front squat because my humeral external rotation/wrist extension/thoracic extension and upper back strength suck - I'll improve them! No aids, no straps, full stop. Consistency!
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Sorry but you need to be consistent. I agree with you regarding working on weaknesses and not using straps to deadlift, but this ethos should apply to EVERYTHING.
You can't not use straps because you need to develop grip strength and then use straps despite needing to work on the shoulder and wrist mobility.
If I lack the grip strength to deadlift a weight, I'll get a stronger grip and if I struggle to front squat because my humeral external rotation/wrist extension/thoracic extension and upper back strength suck - I'll improve them! No aids, no straps, full stop. Consistency!
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Steve
Jeff, you just made my day! I've been lifting for 40yrs, but just recently joined CrossFit. I've also been striking for the same number of years and as a result my wrists hurt like hell trying to do front squat or cleans. This wrist strap solution is going to at least resolve my wrist pain for the front squat. Thanks so much for your video! My CrossFit coach just says for me to work on wrist mobility, not asking what kind of pain I'm experiencing muscle/tendon, or joint.
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Jeff, you just made my day! I've been lifting for 40yrs, but just recently joined CrossFit. I've also been striking for the same number of years and as a result my wrists hurt like hell trying to do front squat or cleans. This wrist strap solution is going to at least resolve my wrist pain for the front squat. Thanks so much for your video! My CrossFit coach just says for me to work on wrist mobility, not asking what kind of pain I'm experiencing muscle/tendon, or joint.
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David
Hey Jeff, I love your videos. I watch them before almost every one of my workouts to keep form in the forefront of my mind throughout my day's routine. Quick question, wrist mobility has never been an issue for me during front squats, however I get a lot of shoulder joint pain from resting the bar on my anterior delts whenever I exceed 135lbs. Is there any device or tip you can recommend to alleviate that pain so that I can front squat heavier weight? Thanks! -Dave
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Hey Jeff, I love your videos. I watch them before almost every one of my workouts to keep form in the forefront of my mind throughout my day's routine. Quick question, wrist mobility has never been an issue for me during front squats, however I get a lot of shoulder joint pain from resting the bar on my anterior delts whenever I exceed 135lbs. Is there any device or tip you can recommend to alleviate that pain so that I can front squat heavier weight? Thanks! -Dave
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Mzch
Not to take anything away from the training principle (which I get it, but IMO having the wrist straps as per the video presents a major safety issue. If I have to suddenly release the bar (ie too heavy while squatted, I'll push the bar forward/away and step backwards so that I don't come off 2nd-best. Having my wrists wrapped up would limit my ability to push the wayward bar out of the way, and it would come crashing down either onto my feet/legs, or jarr me fwd
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Not to take anything away from the training principle (which I get it, but IMO having the wrist straps as per the video presents a major safety issue. If I have to suddenly release the bar (ie too heavy while squatted, I'll push the bar forward/away and step backwards so that I don't come off 2nd-best. Having my wrists wrapped up would limit my ability to push the wayward bar out of the way, and it would come crashing down either onto my feet/legs, or jarr me fwd
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hektik
Great idea. I can't do normal squats with the barbell across the back because of back injuries. Haven't done squats for 10 years because every time I tried even light weights I would get pinched nerves that sometimes was crippling. Front barbell squats work just fine, and I'm so happy to be training heavy on my legs again. Squats and deadlifts are among my favorite movements. But the front squats do hurt my wrists a little. So this will help greatly
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Great idea. I can't do normal squats with the barbell across the back because of back injuries. Haven't done squats for 10 years because every time I tried even light weights I would get pinched nerves that sometimes was crippling. Front barbell squats work just fine, and I'm so happy to be training heavy on my legs again. Squats and deadlifts are among my favorite movements. But the front squats do hurt my wrists a little. So this will help greatly
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Bevan
Have to agree with Jeff cavaliers, don't when he said don't overthingk your stance. do whatver works, use your hips. I prefer toes straight forward and slightly less than shoulder width apart, with my heels elevated on 5 pound plates, I learned front squats are good, I may have to replace barbell back squats for front squats. and Jeff's right on the money with everything. u don't have to lift super heavy to get built looking with good cardio
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Have to agree with Jeff cavaliers, don't when he said don't overthingk your stance. do whatver works, use your hips. I prefer toes straight forward and slightly less than shoulder width apart, with my heels elevated on 5 pound plates, I learned front squats are good, I may have to replace barbell back squats for front squats. and Jeff's right on the money with everything. u don't have to lift super heavy to get built looking with good cardio
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aries6776
While this is a great idea to allow people to get working on their front squats if they have wrist issues it is a work around rather than actually fixing the issue which could be limited wrist mobility. Some banded distraction on wrist flexion would work wonders for a lot of people.
Also it's not just wrist issues normally it's lack of internal rotation and lack of thoracic extension in the rack position as well.
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While this is a great idea to allow people to get working on their front squats if they have wrist issues it is a work around rather than actually fixing the issue which could be limited wrist mobility. Some banded distraction on wrist flexion would work wonders for a lot of people.
Also it's not just wrist issues normally it's lack of internal rotation and lack of thoracic extension in the rack position as well.
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Santomon
I'm really excited to try this out. My personal trainer thinks he knows everything and pretty much just made fun of the fact that I was having trouble doing front squats because of my limited flexibility in my wrists. he just told me to to stretch them out against the wall but failed to mention the distraction method or give me this fix to use in the mean time. Thanks again Jeff for having the answers!
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I'm really excited to try this out. My personal trainer thinks he knows everything and pretty much just made fun of the fact that I was having trouble doing front squats because of my limited flexibility in my wrists. he just told me to to stretch them out against the wall but failed to mention the distraction method or give me this fix to use in the mean time. Thanks again Jeff for having the answers!
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John
Just repeating what I may have said before: it took me about a year to get comfortable with the hand-position. Young people could probably do it faster (I'm nearly 60. Once I had it on my finger-tips and stable on my shoulders, I was able to IMMEDIATELY proceed to an even better grip: standard power clean grip, fully grasping then turning the bar toward myself. Works great. Very comfortable. Elbows high.
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Just repeating what I may have said before: it took me about a year to get comfortable with the hand-position. Young people could probably do it faster (I'm nearly 60. Once I had it on my finger-tips and stable on my shoulders, I was able to IMMEDIATELY proceed to an even better grip: standard power clean grip, fully grasping then turning the bar toward myself. Works great. Very comfortable. Elbows high.
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Sam
So a ton of guys I lift with can't get their elbows pulled forward in a front squat and in a normal squat their elbows are driving back causing excess weight on the upper spine. How can we train not just wrist flexibility but chest? Both men have a high kyphosis in upper thoracic spine. Thanks!
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So a ton of guys I lift with can't get their elbows pulled forward in a front squat and in a normal squat their elbows are driving back causing excess weight on the upper spine. How can we train not just wrist flexibility but chest? Both men have a high kyphosis in upper thoracic spine. Thanks!
reply
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