Again on the front squat . . .

[Chris Correia]

I want to be able to do these with "full" grip and bent wrists. I was thinking of including these in my routine, instead of regular squats, since it seems I'm comparatively weaker in this movement. Plus, I just want to be able to clean, including squat (at least a half squat) and jerk a heavier weight.

Right now, I can only do that full, oly-lifter hand position with the bar/45 pounds. More than that and the wrists HURT. I tried using more weight and just holding it in front (like for a press), but that's weird, and it limits weitht, too.

I'm wondering what might be better: three or four warm up sets with just the bar, and wrists bent back. Then, heavier sets in the "arms crossed" front squat style.

OR

just build up weight with proper hand position for the front squat warm up sets, and stick with rear squats for the regualar sets.

I know the particulars on form, and have reviewed several resources. It's still just very difficult. To get in proper position, I lose the weight off my fingers, so I no longer have a grip on it, and then I still can't handle a heavier weight that way. (And my wrists HURT!)(I DO have, in each wrist, a snapped tendon between a couple of those teeny bones, due to tkd mishaps)

Any thoughts/comments, particularly on getting the "wrists bent" position down better? When one can just handle the bar, it seems like it will never come.

[laxcdn]

From what I know, you don't have a "grip" on the bar. Your fingers are suppose to be bent back when the bar is on the shoulders. When I go to press it the bar rolls slightly forward and then my fingers grip the bar and I press it.

[Chris Correia]

With any more weight than just the bar, to be in wrists bent/elbows-up position, I can only keep the bar on the last joint of my first two fingers.

BTW, the area I feel the pain in is the thumb-side of the wrist.

[chris_f]

Chris, that pain is very common! I remember a thread on here a few months ago in which Bill Hartman recommended static stretching for the wrists just prior to front squatting to aleviate some of the pain.

Basically, you hold your arm in the front squat position (sort of) and bend your wrist backwards with your free-hand. Then, when you add weight, it should be easier. Not sure if that will help you at all... hope it does!

[GqArtguy]

Youve never said anything about a snapped tendon and that throws a wrench into things. Id ask Bill here or ask Eric Cressey about it at rugged. Detail how you snapped it, what else was affected, how it healed, and how your movement patterns changed before and afterwards.

I dont know how to build up flexibility given that tendon issue and I dont think you should be taking any advice that doesnt address that issue first.

[Kaiser]

Chris, I have the same wrist issues. When I used to do them (stopped because they aggravate the heck out of my knees), I would have to cross the arms over. Frankly, I think the exercise just may not be suitable for some people, including me. Considering there are a ton of other ways to work those muscles, I don't want to hurt myself trying.

[Simon.]

There's nothing wrong with having to cross your hands to hold the bar :\ I can do it both ways without any pain but the hand-crossing technique makes it more comfortable because my shoulders get flexed harder and come out a little more to support the bar.

[laxcdn]

I didn't pickup on the snapped tendon and ignore what I said.

I also hold the bar on the last joint on my fingers.

[GqArtguy]

People he wants to be able to do a clean and jerk, hence the BB style is pointless.

[austintwo]

He's the one who brought up the crossed-arm style as an alternative Gq - given his wrist tendon issues, he may have to settle for going that route, realizing it doesn't get him what he'd like on clean and jerks.

[Chris Correia]

Thanks for the input, gents. GQ's got it, though re why I want to do the bent wrist version. I misspoke earlier with the tendon comment. It must be ligaments (between the bones. The MD's back then (several years now) said the wrists could stay like they are but will be weaker (true) or they could fuse bones together, and then I'd lose a little range of motion. So, they stayed.

I'm thinking that the stress of the heavier weight essentially twists the hands outward, so the discomfort on the inner/thumb side of the wrist must be connective tissue getting pulled/stretched. That, or I've got a couple of teeny bones mashing together. The static stretching sounds like something to try. I'll do some static work,and then let some light weights take it further. I'll see if things improve over some time.

I'll also drop a post later in injury/rehab.

[GqArtguy]

Originally posted by Chris Correia:
Thanks for the input, gents. GQ's got it, though re why I want to do the bent wrist version. I misspoke earlier with the tendon comment. It must be ligaments (between the bones. The MD's back then (several years now) said the wrists could stay like they are but will be weaker (true) or they could fuse bones together, and then I'd lose a little range of motion. So, they stayed.

I'm thinking that the stress of the heavier weight essentially twists the hands outward, so the discomfort on the inner/thumb side of the wrist must be connective tissue getting pulled/stretched. That, or I've got a couple of teeny bones mashing together. The static stretching sounds like something to try. I'll do some static work,and then let some light weights take it further. I'll see if things improve over some time.

I'll also drop a post later in injury/rehab.

Id get a second opinion on those wrists. Its cool to post for Cressey or Bill, but Id check out someone specializing in upper extremities and deals with athletes.

[Chris Correia]

My initial consultation on the first wrist injury was with an orthopedic surgeon. I never got the second one checked out; it just had a similar snapping sound and feeling similar to the first one when it happened. I figured, "Oh well."

[GqArtguy]

Originally posted by Chris Correia:
My initial consultation on the first wrist injury was with an orthopedic surgeon. I never got the second one checked out; it just had a similar snapping sound and feeling similar to the first one when it happened. I figured, "Oh well."

Id get it checked out. Orthopedists arent usually the first physicians I go to.

[Chris Correia]

Originally posted by GqArtguy:

quote:

---

Originally posted by Chris Correia:
My initial consultation on the first wrist injury was with an orthopedic surgeon. I never got the second one checked out; it just had a similar snapping sound and feeling similar to the first one when it happened. I figured, "Oh well."

Id get it checked out. Orthopedists arent usually the first physicians I go to. [/quote]But he was the partnership's "hand guy."

[laxcdn]

Here is a good pic of a front squat. Look at his hands.

http://www.purekracht.nl/menu_items/...ront-Squat.jpg

[Chris Correia]

That almost looks unnatural! What flexibility. Must be strong, too, an experienced balance of strength and flexibility.

[laxcdn]

I do the same, but keep my elbows up a bit more though.