[quote]Neospartan wrote:
…
Don’t waste your $$$ on that. Also maybe Rippetoe got it wrong, or you misread him, but the wider the grip the more flexibility is needed. Flexibility of the wrists, and especially the scapulas and shoulders.
Anyways, I had the same issue when I started and here’s how to fix it. Even today, I still need a lil’ bit of warming up before I front squat.
Before Front squatting:
- Before you front squat, do a short (5-10second) stretch of you wrists.
–palms facing out, and palms facing in. - Massage your forearms for a few seconds.
Getting set to Front Squat:
3. Have the bar on the rack and simply touch the front of it with the tip of your fingers (all of them).
4. With your fingers in place walk and place yourself under the bar.
5. Don’t stand up yet, the bar would be resting across your colar bone + shoulders + the TIPs of your fingers.
–as you get more flexible you will be able to have a full grip on the bar.
Standing up and Front Squatting:
6. As you stand up focus on squeezing your elbows UP and IN towards eachother. (as explained by Dan John)
—This will drift your scapulas forward and allow the elbows to stay up (like in my avatar), while maintaining your chest up.
7. As you squat focus on keeping your elbows up (that is squeezing your elbows UP and IN).
–if you drop your elbows your chest will cave in, back will round, and you will loose the bar. Plus it will make your wrists hurt.
8. Always start with a very light weight and just stand in place for a few seconds, and do a few front squats. Then load up the bar.
After your workout
9. Stretch out your wrists (along with the rest of your body).
Do this, you will notice a night and day difference.
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Thanks for all the tips. Today is my leg day so the timinig is perfect. As per Rippetoe he says
“In general, the less flexibility a trainee exhibits , the wider the grip needs to be.”
“Long relative forearms shove the elbow down lower. This can be compensated for by widening the grip”.
I do have long monkey arms, but as I said there’s no way I’m doing a wider grip. My wrist felt like they were going to snap when I went wider.