@@spurfarris5822 The fix he shows in that video is more of a band aid fix and doesn’t address the actual cause of poor wrist mobility. It also doesn’t allow someone who needs that fix to land in a good position on a clean.
I had the same issue. All I did was grip the bar tightly and force that stretch in my wrist. After a session with somewhat sore wrists. I can now grip it easily with no issue
You can stretch that part of the forearm on the floor quite easily. All fours, one hand palm down, lean forward. Contract relax technique (push your fingers into ground mid stretch, then relax your body, then stretch for 10 more seconds)
I think it's really smart to set up in a quarter squat position because this really allows the wrists to twist in a way that would hold when completely upright with the barbell on the shoulders. Very smart S.U.!
Makes sense. In the same way our small foot muscles can be so tight that it would prevent dorsiflexion during the squat, the forearm and wrist can be tight too.
Is there any issue / anatomical problem in using one position vs. the other, excluded the fact that the high elbow position carries over to the clean? I mean, any benefit in gains or dangers in using one variation vs. the other?
Try some Zombie squats, with just the bar. The bar should rest on your shoulders/upper chest, not the wrists. Sounds to me you're not keeping your trunk engaged enough or lacking the mobility stay upright. Zombie squats require you to stay tight through the entire movement. Not sure if it will help, but it doesn't hurt to try!
I've also found from exp that when crossing arms with front squats it automatically rounds the shoulders forward which can out more strain on upper back and make it more difficult to pull shoulders back. Also, as the weight increases balance becomes much more unstable compared to being able to grab the bar with ur hands/fingertips while keeping elbows as high as possible. That puts ur upperback into a much better position to perform front squats compared to cross arms, although for those who struggle to grab the bar, then do the next best thing by either using cross arm form, use straps or apply the tips from the video
My problem is wrist mobility. I realised this when my ex could touch her fingers to the back of her hand where as my hand can only bend back a couple cm past parallel 😂
For me personally it's not comfortable or stable. Also if you want to do any kind of Olympic lifting you're gonna need to be able to do this. If you front squat for bodybuilding purposes only and you're comfortable doing the cross arms then just doing that version is fine.
@@EA-ps4wc Nice thanks for the info, yeah I just want to get stronger overall and I'm wanting to incorporate these since they seem much more practical than back squats.
Is 3 finger rack necessarily bad? I don't have discomfort and don't struggle keeping the bar up but I just feel more comfortable with 3 fingers. I can actually keep the bar up without my hands (arms straight forward).
@@EA-ps4wc well first problem is I am not english speaker.. so plz take it into account. Main roles of anterior sarratus are protraction/upward rotation of scapular. If anterior sarratus is relatively weak or tight(in most of case, tight and weak same time), then even lat and external rotation allow the position of arm you cant hold weight in front squat position. it is like holding weight by using humerus and wrist. shit sorry for my poor eng.
Take the position if your going to take a massive jump and that should be ur normal feet position. You'll squat to jump and you'll feel if it's right or now
His biggest issue will come from his feet. Similar to my own they are wide and generate lots of power but must be maintained. Foot spacers with this channels routines should do wonders for big man.
it's a necessity to prepare for the clean and jerk. It requires more shoulder, thoracic and wrist mobility than the back squat so being able to comfortably do it is a sign of good mobility. It also preferentially loads the quads so it's a good choice if that is a weak point for you. It is generally more comfortable to perform than the back squat for people with large femur to torso ratios. It also gives you another training variation which can help if you start to plateau on your back squat
@@EA-ps4wc perfect explanation, thank you That femur to back I never realized, I love front squats and they feel better than back squats. Probably due to this, my torso is small, my limbs are long.
Apart from the carry-over to weightlifting, I'd say the main benefit is a more stable rack, which in turn allows better force transfer and less risk of collapsing.
This dude just keeps delivering value.
I am a raving fan.
I love raving too
God loves you he sent his one and only son and if we walk in the path Jesus walked in we will enter the kingdom of Heaven’^
He keeps teaching us how to diagnose. He’s so secure with his career and skillset, that he’s just giving away his trade secrets.
This channel is pure gold
Amazing! I’ve never been able to front squat properly, can’t wait to try this
My main issue is wrist mobility
Athlean X has a video with Seamus and the Uso Brothers where he shows a trick with straps to help with any issues.
Bodyweight
@@spurfarris5822 The fix he shows in that video is more of a band aid fix and doesn’t address the actual cause of poor wrist mobility. It also doesn’t allow someone who needs that fix to land in a good position on a clean.
I had the same issue. All I did was grip the bar tightly and force that stretch in my wrist. After a session with somewhat sore wrists. I can now grip it easily with no issue
God loves you he sent his one and only son and if we walk in the path Jesus walked in we will enter the kingdom of Heaven’^
As an older neophyte to strength training this channel is amazing, I have read Starting Strength and there is so much more out there,. Cheers
i also have this problem, so i always use the cross-arm technique. will try out the wraps technique.
You can stretch that part of the forearm on the floor quite easily. All fours, one hand palm down, lean forward. Contract relax technique (push your fingers into ground mid stretch, then relax your body, then stretch for 10 more seconds)
This is the exact type of video I was looking for. Thank you!
Thank you for this!
Love front squats
I think it's really smart to set up in a quarter squat position because this really allows the wrists to twist in a way that would hold when completely upright with the barbell on the shoulders. Very smart S.U.!
OMG THIS IS EXACTLY WHAT I WAS LOOKING FOR!!!
Yes and now I am going to try this thank you
Can't wait to try this
Hey great vid. The front squat absolutely kills my wrists can you do a video on that ?
Im too afraid to do front squats! So, i guess i have no problem here lol
Gotta try this.
❤so helpful thanks
I'm glad I'm learning for good...
Buying straps now ! Thx man!
Makes sense. In the same way our small foot muscles can be so tight that it would prevent dorsiflexion during the squat, the forearm and wrist can be tight too.
I use a front squat harness! It actually makes the front squat harder to do!
I know what I’m doing tomorrow morning 🤙🏾
Is there any issue / anatomical problem in using one position vs. the other, excluded the fact that the high elbow position carries over to the clean?
I mean, any benefit in gains or dangers in using one variation vs. the other?
I think this gave me bursitis on my left shoulder. I want to front squat but it took months to heal so I'm afraid to try again.
My wrists hurt too much when doing the olympic grip, so I have to cross my arms. However I find the bar starts to slip from my right shoulder then.
Try some Zombie squats, with just the bar. The bar should rest on your shoulders/upper chest, not the wrists. Sounds to me you're not keeping your trunk engaged enough or lacking the mobility stay upright. Zombie squats require you to stay tight through the entire movement.
Not sure if it will help, but it doesn't hurt to try!
Doing the regular front squat makes my arms cramp badly and it hurts like all fuck
Legend has it his hands are still taped to the bar to this very day
ME and my shoulders hurt too :( I have same exact thing as this dude can’t wait to try
My main issue with front squats is the pressure from the weight hurting my girlie skin on my upper arms.
Squat University giving us magic
What did you study to become a couch like this
i wish i had somone like him in my area. but there is no one
I know what you mean, being in the Philippines
You must become what you desire, then you can fix others as well 🤙
@@rubberduckyinc.1162 there is not many like him in the states, ( unless your rich) we must become him and share his message with those around us.
He has a book called rebuilding Milo. Most of his diagnostic methods are in there if you aren't able to go to him in person
That front position must be really good for your wrists
What’s wrong with crossing over your arms?
I've also found from exp that when crossing arms with front squats it automatically rounds the shoulders forward which can out more strain on upper back and make it more difficult to pull shoulders back. Also, as the weight increases balance becomes much more unstable compared to being able to grab the bar with ur hands/fingertips while keeping elbows as high as possible. That puts ur upperback into a much better position to perform front squats compared to cross arms, although for those who struggle to grab the bar, then do the next best thing by either using cross arm form, use straps or apply the tips from the video
Nothing if you don't want to do olympic lifts. But the problem is most people front squat because it helps so much with the clean and jerk.
Good info
I just prefer cross arm..one day I will be able to get that “zombie” front squat
What was the exact problem for him? Flexibility in the wrist?
Might be but most of the time it’s a limitation in flexibility in the thoracic spine
my main issue is putting it back down without rack, how do i do it safely
I need to try this, have the exact issue
So what was the problem, which muscles were tight?
None just not a good position
Now how to I keep it from smashing my collar bone?
Go Blue!
I have a good front rack position. But my elbows begin to drop the further I descend in the squat. What do you believe this could due to?
Where should you place the bar on your shoulders? Because as I lift heavier I get close to passing out
I’m currently stuck like this as well. What kind of straps are these? Are these regular deadlift/wrist straps or specialized ones.
My problem is wrist mobility. I realised this when my ex could touch her fingers to the back of her hand where as my hand can only bend back a couple cm past parallel 😂
what kind of straps? where can i buy them?
Is a high elbow position really necessary? I used to do a lot of front squats and i never had problems with my elbows staying a little lower.
Niceee
I have the same problem... But its my elbows i believe
Why would you not do the cross arm stance? Is it detrimental in any way?
For me personally it's not comfortable or stable. Also if you want to do any kind of Olympic lifting you're gonna need to be able to do this.
If you front squat for bodybuilding purposes only and you're comfortable doing the cross arms then just doing that version is fine.
@@EA-ps4wc Nice thanks for the info, yeah I just want to get stronger overall and I'm wanting to incorporate these since they seem much more practical than back squats.
Should our elbows be flaring out as much?
I do a cross arm front squat because my left elbow won’t bend comfortably
I have problems bringing my elbows up can’t find out why
Omar from the Wire doing squats
Is 3 finger rack necessarily bad? I don't have discomfort and don't struggle keeping the bar up but I just feel more comfortable with 3 fingers. I can actually keep the bar up without my hands (arms straight forward).
ur fine then
I don’t understand what he did with the straps. And apparently I’m the only fucking idiot watching it because everyone else gets it.
It is because of anterior sarratus.
Good call.
Do you mind explaining why? I'd like to know more
@@EA-ps4wc well first problem is I am not english speaker.. so plz take it into account. Main roles of anterior sarratus are protraction/upward rotation of scapular. If anterior sarratus is relatively weak or tight(in most of case, tight and weak same time), then even lat and external rotation allow the position of arm you cant hold weight in front squat position. it is like holding weight by using humerus and wrist. shit sorry for my poor eng.
The first front squat form will literally kill your wrists
Can someone help with bruising on the collarbone in the front rack position
I've found it's something you just have to deal with, much like in the back squat
It is what it is pretty much
No. It looks dope. Embrace it.
Looks more like a lack of core strength 💪
Sir, is it best to have toes pointing forward or outwards for squats, regards.
Depends on what your hips can do. Some people's hips only do one or the other. Some can do both.
Take the position if your going to take a massive jump and that should be ur normal feet position. You'll squat to jump and you'll feel if it's right or now
What if you tight wrists or wrist issues?
I also think that his hands are so long that if he was to flex his wrists the bar would feel too far pushed back for him. Body habitus matters.
From that i hurt my wrist so i do crossed
His biggest issue will come from his feet. Similar to my own they are wide and generate lots of power but must be maintained. Foot spacers with this channels routines should do wonders for big man.
Whats wrong with cross arm?
Doesnt that mean he has tight triceps if he cant raise his elbows in that position?
So he had tight wrists
What do front squats do that back squats can't? 🤔
I dont know the details but iirc the positioning of the resistance makes it a good exercise to strengthen your back squat
More emphasis on stability and keeping the back straight. Great to use as squat variation if ur tryna improve on deadlift.
I'm going to add onto oops' reply, it also helps with snatches/ clean and press, etc.
it's a necessity to prepare for the clean and jerk.
It requires more shoulder, thoracic and wrist mobility than the back squat so being able to comfortably do it is a sign of good mobility.
It also preferentially loads the quads so it's a good choice if that is a weak point for you.
It is generally more comfortable to perform than the back squat for people with large femur to torso ratios.
It also gives you another training variation which can help if you start to plateau on your back squat
@@EA-ps4wc perfect explanation, thank you
That femur to back I never realized, I love front squats and they feel better than back squats. Probably due to this, my torso is small, my limbs are long.
So it's his wrists
I wasn't sure either. I think it's the forearms /wrists.
Why is crossing bad tho? Just switch arms between sets and stay upright and it won’t fall off.
Apart from the carry-over to weightlifting, I'd say the main benefit is a more stable rack, which in turn allows better force transfer and less risk of collapsing.
Yeah... I don't even attempt this lift due to this issue.
This, like braces, doesn't help the problem it just makes it look uniform. Stop treating symptoms and fix the root of the problem.
Then don’t front squat
Why bro wearin a beenie in the gym tho
Its america get off his dick
@@chick3nman910 i don't think that means what u think it does
Idk, bad hair day or smth. I don't bother taking my beanie off when I head into the gym
specifically, whats this issue here if not the lats?