Front Squats - question about the Clean Grip Technique

ChrisLindsay9

I've been incorporating front squats into my lifting program, and have been using crossed-arm grip technique. I would like to transition to clean grip technique, but am having difficulty in getting my elbows up. I can get the bar on my chest and across my shoulders, but my arms don't bend backwards for me to get the barbell with my fingers. I have tried front squatting with just the bar, and still can't get those arms bent back with elbows up. I have longish arms for my size, so I wonder if this may be a reason for my trouble.

So, I was wondering if there are clean-grip front squatters out there that can provide some suggestions on getting the elbows up, such as some mobility/flexibility exercises or stretches? Or is it just one of those "it takes a lot of practice" type of things?

808haoleboy

Honestly, I used to have that problem also when I switched to that technique. I used to try to practice with just PVC pipes but couldn't get it. Once I had the barbell (45#) loaded, it somewhat forced my hands down and elbows up. I kept at it and now can easily front squat AND get my hands in proper position (elbows up) without a bar. It just sorta happened with practice to be honest.

meshashesha2012

i've been doing these routines http://www.youtube.com/watch?v=A0ONHZmsFec

and they have helped greatly in opening up my shoulder mobility so now i can do front squats and overhead squats which means i can start doing cleans and snatches :happy:

ChrisLindsay9

Thanks for the feedback!

I started thinking I may have to go off to a temple in a deep, remote, forest region in Asia in order to meet a legendary weight training master who would ridicule me and treat me like garbage, but then ultimately come to accept me, in order to be trained on how to do this technique.

CoachDreesTraining

From my experience, you're probably looking at a scapula stability issue, not a lack of mobility in your triceps or wrists.

ninerbuff

Have you tried Zercher's too?

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holothuroidea

It's helpful to only have two or three fingers on the bar. I only use three fingers. Your pinky doesn't add much stability anyway, and taking it off the bar helps your wrist flexibility.

Other than that, though, I do a tack and floss at the elbow. What you do is before you rack the bar, you put your arm on the bar right behind your elbow, and hold your arm down with your other hand, then rotate your forearm in circles for about a minute. It loosens up the muscles so you can get your elbows higher.

I agree that having more weight is helpful for this. I feel like having the weight on my shoulders keeps me focused, because I can feel the weight shift if my elbows fall.

HelloDan

Don't grip the bar, just let it sit in your fingers.
It's worth doing a bit of work on tricep and wrist mobility, but realistically having external rotation at the shoulder will make the biggest difference.

It's also worth practising with a heavy bar in the rack, you can even get a friend to help lift the elbows a little.

ChrisLindsay9

Have you tried Zercher's too?

I've never tried it. I'd be curious to find out if I can actually hold that much weight in my arms. I'll look into it, thanks!

It's helpful to only have two or three fingers on the bar. I only use three fingers. Your pinky doesn't add much stability anyway, and taking it off the bar helps your wrist flexibility.

Other than that, though, I do a tack and floss at the elbow. What you do is before you rack the bar, you put your arm on the bar right behind your elbow, and hold your arm down with your other hand, then rotate your forearm in circles for about a minute. It loosens up the muscles so you can get your elbows higher.

I agree that having more weight is helpful for this. I feel like having the weight on my shoulders keeps me focused, because I can feel the weight shift if my elbows fall.

My trainer showed me about using two/three fingers. Still was having some trouble with it. But that's my approach. Regarding the tack and floss suggestion, thanks!

Don't grip the bar, just let it sit in your fingers.
It's worth doing a bit of work on tricep and wrist mobility, but realistically having external rotation at the shoulder will make the biggest difference.

It's also worth practising with a heavy bar in the rack, you can even get a friend to help lift the elbows a little.

Yup, I just let it rest in my fingers. I'll see if my spotter can help me with manually lifting the elbows. I'm guessing that I'd need this adjustment right after I un-rack and before my first rep?

Someone also direct-messaged me with a suggestion on getting some inexpensive straps specific for this exercise. I would wrap the strap around the bar where the hands would normally be gripping the bar, but leave some slack hanging off of it. Then I'd just bend my arms back and grab and hold onto the slack portion that's sticking above the bar.

aelunyu

Personally, I found it really hard to do it as well, especially because my arms are pretty wide, and I have wrist flexion problems. I can do the 2-3 finger approach, but what's helped me realize the front squat is an exaggerated flaring of the lats, and a slightly wider grip on the bar, which pushes my elbows into my ribs instead of extended forward of my body. Not everyone is anatomically built to have that perfect front squat form, where the elbows are ahead of the chest and way up. The most important thing about the front squat is generally that the weight rests on a stable position across the deltoids, and throughout the movement travels in a vertical track directly above the middle of your feet. Otherwise, you can try to front squat with straps for assistance?