Front squat- how to position?

[Holly]

How do you hold the bar when front squatting? I tried with my arms crossed grasping the bar, and also wrists out (didn't like this one), but I found it a bit uncomfortable, so I was wondering about correct positioning?

[Erik]

How do you hold the bar when front squatting? I tried with my arms crossed grasping the bar, and also wrists out (didn't like this one), but I found it a bit uncomfortable, so I was wondering about correct positioning?

The arms crossed version (bodybuilder style) is probably the more common grip in the average gym, but it's quite unstable and when you're doing it right, you're practically choking yourself out by pushing the bar into your neck.

The Olympic grip (the other grip it sounds like you're referring to - if I'm wrong, correct me) is really the grip to go with. Most people don't like it at first because of the discomfort placed on the wrists. A lack of wrist flexibility is the problem but the good news is that this trains up very quickly. I had this problem myself, struggling to hold only 135 in the racked position, but with some regular stretching (both static and dynamic) it came quite quickly. I can now hold a lot of weight in that position.

[Erik]

Check this thread

http://leanbodiesfitness.com/showthread.php?t=10161

[Holly]

Ok, so if I'm doing it right, then my wrists will be facing out, grasping the bar, but it's still resting on my upper chest right?

[Holly]

Check this thread

http://leanbodiesfitness.com/showthread.php?t=10161

Thanks.

[Erik]

Ok, so if I'm doing it right, then my wrists will be facing out, grasping the bar, but it's still resting on my upper chest right?

Facing out - meaning up?

It's more resting on your front delts and your hands, or rather finger tips, are just keeping it in place.

The key is keeping the elbows driven up. If they fall, you're going to start leaning forward.

[Holly]

Up-ish :o crap. So elbows up....'k thanks!

I did watch various videos before trying this today, and asked a couple of guys at my gym, but they rec the cross armed grip.

Will practice this one.

[Erik]

You'll find you're far more stable with the Oly grip. It just takes a bit of time but once you get it, you'll love it.

There's a video of my wife doing them in another thread here, but it's not a good angle to see her hand positioning. I'll grab another one this weekend.

[Holly]

Ok thanks.