I can't front squat or clean due to low wrist flexibility!

Fithealthyforlife

What can I do to safely increase wrist flexibility over time so I can front squat and power clean/hang clean eventually?

Fithealthyforlife

Was thinking of just practicing the front squat position a bit every workout using a light bar...

Anything better than that?

mikeroybal

https://www.youtube.com/watch?v=Un1PDhrU3h0

This helped me a lot, don't worry about the guys crossfit t-shirt.

dbmata

Here, watch this and implement.

https://www.youtube.com/watch?v=XKLVlYt2Ioc

ndj1979

I have wrist issues with front squats to ..

I actually do a modified version where I come up under the bar and grip it with both hands so that the bar is laying across my lower shoulder and then front squat that way ...

randomtai

I work my wrists out with a small 5ish pound dumbbell or plate.

dbmata

My wrists still aren't open enough, so I use lifting straps.

Takes a little practice, but gets you doing it until you resolve the wrist mo.

Chieflrg

dbmata wrote: »

My wrists still aren't open enough, so I use lifting straps.

Takes a little practice, but gets you doing it until you resolve the wrist mo.

I do the same because of a swelling issue in my joints. Perfect as can be for me...

PikaKnight

ETA: Nvm. Was misreading something.

PikaKnight

amyrebeccah wrote: »

Approximately here (pic is obviously not me and I don't know why she's so shiny)

Placing it lower might help but I find that the bar rolls up while I'm squatting and gets closer to my neck as I go.

Have you tried a cross grip instead? (Assuming you are using the same grip as the shiny woman in the picture :laugh: )

usmcmp

I do this because you don't need to have wrist flexibility to do it.

PikaKnight

amyrebeccah wrote: »

I've tried the cross grip and it actually makes the choking situation worse. If I have the arms too high, it'll roll back toward my neck, too low and it'll roll off of them.
If I have it in my fingers, I can stabilize it a little more and get an extra rep out of it before I start coughing, but it still happens.

Instead of front squats, have you considered Zerchers?

LolBroScience

amyrebeccah wrote: »

I've tried the cross grip and it actually makes the choking situation worse. If I have the arms too high, it'll roll back toward my neck, too low and it'll roll off of them.
If I have it in my fingers, I can stabilize it a little more and get an extra rep out of it before I start coughing, but it still happens.

You have it sitting too high up then. Should run across the top of your anterior delt. Use your crossed hands to press down and hold it into place.

dbmata

Pair your zerchers with jeffersons, and you have quit the workout.

Sam_I_Am77

dbmata wrote: »

My wrists still aren't open enough, so I use lifting straps.

Takes a little practice, but gets you doing it until you resolve the wrist mo.

Dude, how do you like doing that versus crossing your arms?

*OP: Zercher Squats are no replacement for the Back Squat or Front Squat, they suck; let's not kid around about that. All they do is show how much weight you can cradle in your arms and squat. Front Squat or Back Squat have more carry over to every day functionality and athletics.

JoRocka

amyrebeccah wrote: »

PikaKnight wrote: »

amyrebeccah wrote: »

I've tried the cross grip and it actually makes the choking situation worse. If I have the arms too high, it'll roll back toward my neck, too low and it'll roll off of them.
If I have it in my fingers, I can stabilize it a little more and get an extra rep out of it before I start coughing, but it still happens.

Instead of front squats, have you considered Zerchers?

I have not-never even heard of them. Thanks! Will try it out.

Will also try pressing it down--if I keep having trouble, I'll take a picture and see if anyone has suggestions. I don't have much in the way of anterior delts to rest on.

There is a little notch for them to rest on- even if they aren't huge- you might just need to practice more.

Ultimately- if you're close to choking- that's about where it should be.


I personally use cross grip- I have a previously broken wrist that doesn't care for the standard grip- and I hate using straps and disliked it so much the first time I tried- I never bothered getting used to it.

JeffseekingV

usmcmp wrote: »

I do this because you don't need to have wrist flexibility to do it.

I do the cross grip too. Not the most comfortable way but it's the only way I can do it.

AlinaRose17

^^^^That is the best way that I have found to do them too. I don't do the eff-your-wrists nonsense.

Also, regarding Zerchers- I think they are primarily a squat that places a lot more emphasis on your core than some other variants.

ana3067

Hopefully OP benefits from this thread 10 months after s/he initially posted it

dbmata

Sam_I_Am77 wrote: »

dbmata wrote: »

My wrists still aren't open enough, so I use lifting straps.

Takes a little practice, but gets you doing it until you resolve the wrist mo.

Dude, how do you like doing that versus crossing your arms?

*OP: Zercher Squats are no replacement for the Back Squat or Front Squat, they suck; let's not kid around about that. All they do is show how much weight you can cradle in your arms and squat. Front Squat or Back Squat have more carry over to every day functionality and athletics.

I prefer it. The cross grip I really find myself trying to crank down with my hands, using and wasting a lot of energy. For no real reason, just that I feel I have to.

With the straps, I know the bar is locked in, as long as I keep my elbows up and my body right. It lets me focus better on the lift, since there is one less concern.

usmcmp

ana3067 wrote: »

Hopefully OP benefits from this thread 10 months after s/he initially posted it

I'm sure that absolutely nobody else on this site would ever have the same problem and want an answer...

jesiann2014

Ok well now I won't feel bad for asking this question... Didn't want to derail the OP. I have the hardest time performing hack squats. The heavier the weights get... I'm at the point now where it really stresses my back more than it should. My thighs get in the way! I've watched videos but I still feel like I'm not doing them right.

And yes, I'm thankful for the answers/suggestions to the front squat question. My wrists won't cooperate either.

usmcmp

jesiann2014 wrote: »

Ok well now I won't feel bad for asking this question... Didn't want to derail the OP. I have the hardest time performing hack squats. The heavier the weights get... I'm at the point now where it really stresses my back more than it should. My thighs get in the way! I've watched videos but I still feel like I'm not doing them right.

And yes, I'm thankful for the answers/suggestions to the front squat question. My wrists won't cooperate either.

I'm not a fan of hack squats (or leg press). I think back squats, front squats, lunges, split squats, and deadlifts (all variations) do a great job with less stress. If you really want that focus on the tear drop part of the quads add in Peterson step ups.

JoRocka

^^
same same and all good info

(with the exception of a leg press- we have one of those upside down bad a%% space ship ones- which is a way more functional press than a standard leg press.

I'll do those- I not a fan of the standard leg presses)

jesiann2014

Honestly, I'm fine with dropping the hack squat from my routine. I never could get a natural feel for it. I will look into the split squat. Thanks (again) for the help.

Sam_I_Am77

jesiann2014 wrote: »

Honestly, I'm fine with dropping the hack squat from my routine. I never could get a natural feel for it. I will look into the split squat. Thanks (again) for the help.

My question is what is / was the training purpose for having it in your training? What are your goals?

PikaKnight

Sam_I_Am77 wrote: »

dbmata wrote: »

My wrists still aren't open enough, so I use lifting straps.

Takes a little practice, but gets you doing it until you resolve the wrist mo.

Dude, how do you like doing that versus crossing your arms?

*OP: Zercher Squats are no replacement for the Back Squat or Front Squat, they suck; let's not kid around about that. All they do is show how much weight you can cradle in your arms and squat. Front Squat or Back Squat have more carry over to every day functionality and athletics.

Of course they aren't a replacement for Back Squats or Front Squats. I never said they were comparable in that regards. There's more to it than showing how much weight you can cradle in your arms but the reason I mentioned it is to provide an alternative to the person who was having issues with the front squat. I didn't mention back squat because I assumed it was probably something they were already doing or was using front squats to change it up a bit.

dbmata

amyrebeccah wrote: »

And Pika is correct--I'm actually doing back squat in my profile pic.

I'll keep trying with the front squat--I can't do it if I'm going to keep choking like this, but I have a non-oly bar laying around and I can give that a go to see if I can get the hang of it.

Yeah, about that.

Might not want to lean forward like that.

usmcmp

dbmata wrote: »

amyrebeccah wrote: »

And Pika is correct--I'm actually doing back squat in my profile pic.

I'll keep trying with the front squat--I can't do it if I'm going to keep choking like this, but I have a non-oly bar laying around and I can give that a go to see if I can get the hang of it.

Yeah, about that.

Might not want to lean forward like that.

I have to agree with this. Upright torso. Try keeping your elbows under the bar to help correct that.

JeffseekingV

Set up doesn't look great but in the hole isn't that terrible. but it looks like your back is still rounded which is a no no

skullshank

another cross-arm person here. i find it more comfortable for the wrists. and just to echo, if you're hitting your throat, the bar is placed incorrectly.