Thread: technique Q!

Check out these 2 links regarding the front squat:

http://www.exrx.net/WeightExercises/...rontSquat.html
http://www.exrx.net/WeightExercises/...wPosition.html

In reference to the bent rows, it really depends. I prefer to have my elbows tucked it and use a fairly close grip, but it is really not necessary. Your rear delts come into play more if you flare your elbows out to the side and move more toward transverse extension.

There's one thing I don't understand about having the elbows out in that movement - the wrists are bent back very far when the hands are holding the weight. Isn't that a great way to break them if you use a lot of weight? I've heard of people doing that before while benching, so I thought I'd bring it up.

Originally Posted by Squaggleboggin

There's one thing I don't understand about having the elbows out in that movement - the wrists are bent back very far when the hands are holding the weight. Isn't that a great way to break them if you use a lot of weight? I've heard of people doing that before while benching, so I thought I'd bring it up.

Well, you would also take on a wider grip so that your wrists are in line with your forearms. At least that is what I assume one would do, as opposed to put their wrists in an uncomfortable position...

So it really wouldn't cause enough strain to do damage? I wouldn't think so due to the large weights olympic lifters can move, but people bench improperly all the time.

Originally Posted by Squaggleboggin

So it really wouldn't cause enough strain to do damage? I wouldn't think so due to the large weights olympic lifters can move, but people bench improperly all the time.

I still can't imagine what you're talking about with regard to impingment of the wrist... Are you talking about bending the wrist back or to the side?

Originally Posted by CowPimp

I still can't imagine what you're talking about with regard to impingment of the wrist... Are you talking about bending the wrist back or to the side?

He is talking about the when you have the bar in rack position, your wrists are bent back. The answer to his question is that the bar rests mostly on your shoulders in rack position. That's why your wrists don't break.

the bar is on your shoulders. Usually the hand is very relaxed. All of your fingers should be on the bar for the most part (some let just their first three fingers stay on and their pinky off) but you could strain your wrists if you loose control. Some people keep their thumb around the bar (very loosely) and others (myself included) release the thumb all together and then replace it when you get ready to jerk. You really have to work on your flexability to get into that position. The wrist and shoulder flexability are brutal but once you get it you are fine. My wrist is pretty flexable now and when (if I ever do) go to bench I bench with my wrist cocked all the way back and parallel with the floor.

Thanks, that answers my question. I just don't see how with the bench it won't hurt them when they're parallel to the floor though. Isn't it much safer to just have them straight and perpendicular to it?

Originally Posted by Squaggleboggin

Thanks, that answers my question. I just don't see how with the bench it won't hurt them when they're parallel to the floor though. Isn't it much safer to just have them straight and perpendicular to it?

I guess? I don't bench anymore but when I did I did it this way. I felt strongest this way. The other way I always felt like I was going to loose the bar forward. It all comes back to my grip strength really.

I think it's probably all grip strength too. I remember a while ago using 135 hurt with my wrists bent, but I was younger and my bones weren't as strong, so who knows what it could have been...

That whole time I thought you were talking about bent rows because I made mention of different things to do with your elbows during a row. Haha. My bad.

If we are talking about benching too, you are supposed to support the weight with the forearm not the wrist. Wrists are good for support as needed but not to hold big weights.

If you want to get into advanced big boy shirt benching, then they may occasionally tilt with the wrists.

How in the world is the weight supported by the forearms? Do you mean that the bar is actually on them?

Originally Posted by Squaggleboggin

How in the world is the weight supported by the forearms? Do you mean that the bar is actually on them?

If the bar is in line with your forearms, then that will be the support. Think of your forearms as a pillar, and the barbell laying across the top.

That's what I was talking about in the first place by saying not to bend the wrists. I thought he meant that the bar was actually on the forearms, as in between the wrist and elbow. Haha.

Originally Posted by Squaggleboggin

That's what I was talking about in the first place by saying not to bend the wrists. I thought he meant that the bar was actually on the forearms, as in between the wrist and elbow. Haha.

Hahaha. You didn't hear, all the good powerlifters are having shelves installed in their forearms so they can push bigger weight?! Hehe.