Need help finding variations for front squats

[WorkinOnIt]

I've tried the search function but can't seem to find a posting I remember reading here about different positions/ways of performing the front squat.

If someone could point me in the right direction, i'd appreciate it. Or if anyone has descriptions/links to an alternate to the traditional method.

I'm having trouble with the elbows out/wrists up stance. I seem to remember a version with dumbbells.

thanks

[Isaac Wilkins]

You could use a cross grip.

You could hold straps, which would be closer to the clean-grip style that you're having problems with.
http://www.t-nation.com/findArticle....7-005-training
It's demonstrated near the top of this article.

You could place a dumbbell on each shoulder, or hold it at shoulder level. This would look somewhat like you were about to do a neutral-grip overhead press with the dumbbells.

[rookie]

I like the cross grip. Sorta the universal choking sign with my upper arms parallel to the floor.

[Lisa~]

Here's the db front squat:

[Lisa~]

Here's the cross grip:



Even though I've shown you that picture, I like using straps much better, like what Isaac linked above. But those are your options.

[WorkinOnIt]

Great stuff, Isaac, Rookie & Lisa--exactly what i was looking for! Many thanks

[jax]

go here:

http://www.straighttothebar.com/2006...e_front_s.html

[eastcoastsurfer]

I used to use the cross grip and it worked well. I've recently switched to using the straps and have really enjoyed that. It's harder than the cross grip, since very little forward lean will cause the weight to start slipping down your shoulders (which is in the point of front squats in the first place )

[igunick]

Just work on your wrist flexibility and start with only using the oly grip on warmups and build your way up.
Oly grip is far easier and more comfortable then all the other versions once you have the flexibility

Also, with using the oly grip you don't really have to hold on to the bar, if you just hold on to it with your fingers that's fine too.

[WorkinOnIt]

Originally Posted by igunick

Just work on your wrist flexibility and start with only using the oly grip on warmups and build your way up.
Oly grip is far easier and more comfortable then all the other versions once you have the flexibility

Also, with using the oly grip you don't really have to hold on to the bar, if you just hold on to it with your fingers that's fine too.

Igunick--can you explain. sorry i'm not sure i understand the terminology do you have an illustrated example? or can you elaborate?

[igunick]

with olympic grip I'm mean the elbows out/wrists up stance like you said at the top of the thread

[Chris Correia]

Start with just the bar on a rack a bit below shoulder height. Extend your arms straight out in front of you, palms down. They will be parallel to the floor, or even inclined/pointing up slightly. Step under the bar until your shoulders are under it, lift it up with/onto your shoulders. Step away from the rack with the bar racked this way on your shoulders and front squat. If your form is not good, the bar will want to roll off. If your form is good, then it will stay there.

You can continue to add weight as you are able, or you can then move to having your hand on the bar (which is relatively easy, if you can do the hands free version).