Stradivarius

When doing front squats with clean grip-is the thumb incorporative in stabilizing the bar or just the 4 fingers?

I hope that makes sense.


-thx

Keith Wassung

Front Squats

The barbell front squat is a phenomenal, yet seldom performed version of the regular barbell squat. This exercise directs a great deal of focus onto the front part of the thigh, especially the vastus medalis, which is the part of the lower thigh above the knee that looks like a teardrop, the rectus femoris, or center thigh, and the hamstrings. There is also an effect on the hips, lower back and to some extent, the abdominal wall. 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.
Front squats are tricky to get used to-but its important that you develop the technical skills needed to become comfortable with this movement. In the majority of cases, people feel awkward when first attempting this exercise, which often results in them failing to include it in their routine. This movement takes a certain amount of practice and there is a certain level of initial pain and discomfort which the body will adapt to over a period of time-just like when you first begin deadlifting-it takes time for the calluses to develop, but once they are there, you never think about it again-the same is true when you first begin performing the front squat.
The benefits of including the front squat in a training routine can be tremendous if performed correctly. However, many people have difficulty with its performance because of the stress that it can put on the wrists-Fortunately there are several ways to facilitate and work around this. Begin by approaching the barbell in the squat racks and get underneath the bar and place it across your clavicles, as close to the base of the neck as possible. You can use some padding across the upper chest or what seems to give some added cushioning and traction is to simply wear an extra heavy sweat shirt when doing front squats. Raise your arms up until the bar is resting on the groove between the front and middle deltoid. You now have several options for hand placement and support.
You can take a slightly wider than shoulder grip on the bar with the exact same position as if you were cleaning the weight from the floor. This is the best and most stable position, but it is difficult for those with very large arms, those with short arms, those who lack sufficient wrist flexibility, or those with a history of wrist and hand trauma. You will find that increased practice will increase the flexibility of your wrists and hands.
You may also want to practice actually cleaning the weight from the floor and then performing the front squat-doing this seems to set the bar into a natural position for most people. If you still lack wrist flexibility you can still support and balance the bar by keeping an open hand and just using the fingertips to steady the bar across the shoulders. Remember that you only need to support the bar with the tips of your fingers. I use the three middle fingers of my hands to steady the bar and the top part of the phalanges only come in contact with the bar.
Another trick is to take a pair of wrist straps and loop them tightly around the bar where your hands would normally be placed. Tie a knot in the end of the straps and then grab the base of each strap with the fists facing each other. This will put you into the same position as if you were using the normal front squat position. Keep your elbows high and parallel to the floor and you are ready to squat. The last method is to cross the arms across the chest, which is a popular method that bodybuilders use when doing front squats-this works especially well for those with thick development in the upper chest and shoulder region, but it is not as stable as the previous methods.
You will want to begin this exercise with relatively light poundage-You will not be able to handle as much weight in the front squat as you can with a regular squat. It will take some time and practice to get used to the balance and the feel of the exercise bar. Take a stance that is about shoulder width with the toes pointed either straight ahead or slightly out. Looking straight ahead, take a breath and tighten your back muscles. When going down, you need to keep your knees lined up over the tops of your feet. Descend slowly all the way to the bottom position and without bouncing, start to release your breath and drive the bar back up. Keep your back muscles contracted and your elbows up during the entire movement. The real key is to hit rock bottom depth without any kind of bouncing or other ballistic activity. I realize that many fitness experts caution against full squat movements, but I feel that as long as the technique is correct, and there is no bouncing at the bottom, squatting rock bottom is the way to go. Begin by working in the 6-10 rep range for 1-2 sets per workout and then incorporate the front squat into your routine based on your training goals. Front squats will produce quad roundness and sweeps like no other exercise. The reason they are seldom performed is because they are so darn tough and demanding-but the results will be worth it!

Keith

Stradivarius

Thanks A LOT Keith-I knew you would have something to say on this matter. I really like reading your essays on lifting.

I'm trying to do it with clean grip in order to improve my form on clean and press. All of my other Oly lifts and supplementary lifts are coming in beautifully, but yesterday when I tried to do these with a clean grip with the thumb also helping to stabilize the bar, it was uncomfortable and I just ignored it and today I'm starting to think I might have injured myself something aweful.

Question-if my wrist heals and everything turns out to be OK, should I just use a thumbless clean grip to work on wrist flexibilty? (I'm not going to attempt this again for QUITE a while)

*note*- I have about year and a half of bodybuilder style front squatting under my belt, and I wanted to take it ot the next level to implement in my Oly lifts.

-thx

bigDman

heres a good picture of someone :eek2: :sleepy:
doing a heavy front squat with a clean grip maybe you can learn something

Attached Images

frontsquat.jpg (26.7 KB, 29 views)

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DarkFalcon

HOLY CRAP!! Keith you did 600lb front squats!!!

Keith Wassung

No, that photo is mis-labeled and I dont know why.

The weight on the bar was closer 490-495

Pj-Macx

Still an awesome lift Keith...

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Apootheosis

i am afraid to do these, not only because of how much harder it is to balance than back squats, but also the enormous crush and shear on the shoulders.

powerman2000

Don't be afraid. Its just like building up calusus on your hands. Your shoulders might be a little tender after the first time or two, but they'll get used to it and will eventually not bother you at all.

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Don't forget to periodize
Best BP 507 lbs *competitive*
Best Squat 705 lbs *competitive*
Best DL 650 lbs *competitive*


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My workout log http://www.ironmass.com/forums/showthread.php?t=6247

Apootheosis

my shooulders arent big enough- the bar kinda grazes my collar-bone, so its even more uncomfortable. Since im in the middle of a routine, im not going to be bothered with 4 weeks of neural adaptation, but il add it to my list of neat strength building exercises.

aqua-beowulf

Just curious, have you ever tried the cross-arm grip... I find it alot more comfortable, but I know a lot of people are fans of the "old school" clean grip.

SDFlipStyle

i can't seem to get my arms far back enough for the clean grip

Ihateeveryone

No matter what the grip is, front squats rule. Grip the bar however you want, just make sure you front squat.

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Stradivarius

If anyone's interested-my left wrist STILL doesn't feel 100% and I haven't done these in a long time. I truly do not recommend clean grip front squats.