Front squats

**alan84** · 01-14-2011, 01:13 AM

I started incorporating front squats in my leg workout. It's a great exercise, It really hits my quads and core muscles in a different angle than the regular squats. The problem, however, is that when I place the bar on my shoulders and cross my arms to hold it, it causes a tremendous pressure on my front deltois. And I feel the pain in them for few days after the workout, especially when I press them or do a little message on them. Is this normal?? And is there anyway to avoid this. I really like front squats and wanna continue doing them.

Any feedback is appreciated you guys??! Thanks

**natural1** · 01-14-2011, 04:41 AM

Im not sure the technical term but try using the grip that is used for the hang/power clean. It may be difficult at first but after a while it begins to feel like any other hold probably... infact definatly more so than the crossover grip.

I personally could never master the crossover grip but love the clean 1

**Who Dat** · 01-14-2011, 07:11 AM

no way to avoid it. it will take a few weeks for it to feel comfortable. maybe lighten the load, or do less reps and work it in slowly. jsudt do 2 sets and work ur way up

**theCaptn'** · 01-14-2011, 07:42 AM

front squats are bad ass . . good info

**ParadiseCup** · 01-14-2011, 07:49 AM

there is some different variations for holding the bar here

Holding the bar in the Front Squat - Straight to the Bar

**alan84** · 01-14-2011, 09:31 AM

Thanks for the feedback guys. I will try crossover method for another couple weeks and if it's still uncomfortable, I will switch to the hang clean grip.

**Built** · 01-14-2011, 10:06 AM

Clean grip. You can try using straps if you're not flexible enough through the wrist and shoulder yet.

**alan84** · 01-14-2011, 12:24 PM

Thanks built, I will try the clean grip

**Beejis60** · 01-14-2011, 12:46 PM

clean grip ftw! Remember that your hands are there just to hold the bar on your delts, not to actually wrap your fingers around it. That was my problem with front squats for the longest time; then I realized that, became much easier.

**alan84** · 01-14-2011, 02:19 PM

Originally Posted by Beejis60

clean grip ftw! Remember that your hands are there just to hold the bar on your delts, not to actually wrap your fingers around it. That was my problem with front squats for the longest time; then I realized that, became much easier.

Thanks for the tip bro

**N_I_C_K** · 01-14-2011, 02:45 PM

My gym has cushioned pads you can strap around the bar that I see some people use. They're not very long so it may require two but you could buy one or two of them and try that out if all else fails. I'd just man it out though or switch to the clean grip.

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