Typical weightlifting knowledge says the entrance rack is the gold customary entrance squat grip.

However let’s face it: not everybody can do it.

Wrist ache, shoulder tightness, and the almost-choking sensation it could trigger usually push gymgoers to search for different choices.

Whereas most various hand positions lack the entrance rack’s stability, a number of work nicely—if you know the way and when to make use of them.

On this article, you’ll be taught three entrance squat hand places that work for any weightlifter. You’ll additionally learn to do them and get tricks to make every grip as snug and secure as attainable.

Key Takeaways

• The entrance rack is the perfect entrance squat hand place for stability. The draw back is it requires good mobility.
• If the entrance rack isn’t an possibility, entrance squatting with lifting straps or utilizing the crossed-arm grip are efficient alternate options.
• The crossed-arm grip reduces pressure in your wrists however could really feel much less secure because the weights get heavier.
• Lifting straps show you how to mimic the entrance rack grip, so performing the entrance squat with straps is an honest answer for individuals who wrestle to keep up the entrance rack unaided.
• As a result of lifting straps permit you to inch nearer to a rack place over time, they’re a great tool for enhancing mobility.

What Are Entrance Squats?

Entrance squats are a decrease physique squatting train the place you place a barbell throughout the entrance of your shoulders and maintain it in place along with your palms. 

The commonest hand place for entrance squats is the “entrance rack.” Right here’s the way it appears:

Whereas the entrance rack is secure and efficient, many individuals wrestle to keep up it as a result of wrist and shoulder mobility it requires.

For that reason, gymgoers have lengthy experimented with alternative routes to place their palms whereas entrance squatting. Most of those alternate options aren’t secure sufficient to permit you to elevate heavy weights safely, however a pair work nicely . . .

3 Entrance Squat Hand Places for Most Consolation & Stability

Of all of the entrance barbell squat hand positions folks have tinkered with over time, the best are the entrance rack place, the crossed-arm entrance squat grip, and the lifting straps entrance squat grip. 

Let’s take a look at why these hand positions are sensible, learn how to arrange and use them appropriately, and tips about learn how to make them as secure and cozy as attainable. 

1. Entrance Rack Place

As we’ve already seen, the entrance squat rack place is the commonest, secure, and secure hand placement for entrance squats, which is why I sometimes advocate it. Nevertheless, it’s additionally probably the most difficult to keep up, particularly for those who lack wrist or shoulder mobility.

To make it simpler, there are a few variations to contemplate:

1. Full Grip: This includes wrapping all 4 fingers of every hand across the bar. It’s probably the most secure and safe grip, nevertheless it requires a excessive diploma of wrist and shoulder mobility.
2. Partial Grip: For many who lack the mobility to keep up a full grip, the partial grip is a good various. Right here, you utilize one, two, or three fingers to carry the bar, as an alternative of your total hand. Whereas it’s not fairly as safe as the total grip, it’s often extra snug and nonetheless gives strong stability through the squat.

Right here’s how a full grip appears:

And listed below are two partial grips utilizing 1 and a pair of fingers:

The right way to Maintain the Bar for Entrance Squats Utilizing the Entrance Rack:

1. Set the barbell within the squat rack at about collarbone peak.
2. Seize the bar with a shoulder-width grip, palms going through away from you.
3. Step nearer to the bar so it presses towards the entrance of your shoulders. Push your elbows up and out in entrance of the bar.
4. In case your mobility permits, hold all of your fingers beneath the bar. For those who really feel discomfort in your wrists, elbows, or shoulders, take away 1-to-3 fingers, beginning along with your pinky and dealing towards your pointer finger.

Skilled Suggestions: 

• The bar ought to relaxation proper on the base of your throat—virtually prefer it’s choking you (however not fairly).
• Don’t maintain the load in your palms. Your fingers ought to assist hold the bar from sliding ahead, however the weight ought to relaxation in your shoulders.
• Concentrate on driving your elbows as much as preserve the right place, aiming in your higher arms to be as parallel to the ground as attainable.
• Stretch your lats earlier than performing the entrance squat. This could make the entrance rack place extra snug.
• To arrange your self for the place, maintain an empty barbell within the entrance rack whereas driving your elbows towards the ceiling. Maintain for 5-to-10 seconds, launch, and repeat 3-to-5 occasions.

2. Crossed-Arm Entrance Squat Grip

The crossed-arm grip is a strong various to the entrance rack place, particularly for individuals who lack wrist or shoulder mobility.

On this grip, you relaxation the bar throughout the entrance of your shoulders, increase your elbows up and out in entrance of the bar, and cross your arms over one another, resting your palms on high of the bar simply outdoors the width of your neck.

Right here’s the way it appears:

Whereas the crossed-arm grip is less complicated in your wrists and shoulders, it’s not as safe because the entrance rack. With out the “wedge” out of your palms beneath the bar, it’s simpler for the bar to slide ahead, and your elbows usually tend to drop.

In case your elbows drop, your torso will probably tip ahead, throwing off your steadiness and making the train tougher and probably extra harmful. So long as you retain your elbows up, nevertheless, the crossed-arm grip can nonetheless be efficient, a minimum of till the weights get heavy when stability turns into much more vital. 

The right way to Maintain the Bar for Entrance Squats Utilizing the Crossed-Arm Grip:

1. Set the barbell within the squat rack at about collarbone peak.
2. Step nearer to the bar so it presses towards the entrance of your shoulders. 
3. Elevate your elbows up and out in entrance of the bar so your higher arms are parallel to the ground.
4. Cross your arms over one another and relaxation your palms on high of the bar simply outdoors the width of your neck 

Skilled Suggestions:

• As a result of this entrance squat hand placement can grow to be unstable if the bar strikes, concentrate on maintaining your chest and elbows up all through every rep.
• For those who’re new to the crossed-arm grip, follow with an empty barbell first to get used to the hand positioning and stability.

3. Entrance Squat with Straps

Utilizing lifting straps for entrance squats mimics the sensation of the entrance rack place however requires far much less mobility. 

To carry out entrance squats with straps, wrap the straps across the barbell barely narrower than shoulder-width aside, then seize the free ends. Push your elbows up and out in entrance of the bar till your palms are above your shoulders, holding the straps.

Basically, lifting straps compensate for restricted mobility by permitting your palms to relaxation above the bar, fairly than beneath it.

Right here’s the way it appears:

Whereas utilizing lifting straps for entrance squats is secure and cozy, it’s nonetheless not as efficient because the entrance rack. For that purpose, I like to recommend utilizing this grip as a stepping stone to enhance mobility.

It really works nicely for this as a result of it permits you progressively inch your palms nearer to the bar, making it simpler to work towards a correct entrance rack place over time. As soon as your flexibility improves, it’s best to transition to the entrance rack place. 

The right way to Entrance Squat with Staps:

1. Set the barbell within the squat rack at about collarbone peak.
2. Wrap lifting straps across the barbell barely narrower than shoulder-width aside, feeding the free ends via the loops. 
3. Step nearer to the bar so it presses towards the entrance of your shoulders.
4. Seize the free ends of the straps in every hand and push your elbows up and out in entrance of the bar.

Skilled Suggestions:

• Grip the straps however don’t wrap them round your palms. Wrapping them could make dropping the bar tougher, which might trigger issues for those who fail a rep or lose steadiness and should dump the bar.
• Transfer your grip an inch or so nearer to the barbell each few weeks of coaching. Over time, this can show you how to acquire the flexibleness required to carry the entrance rack place.
• When you’ve got very massive biceps, you could by no means have the ability to maintain the entrance rack place. In that case, performing the entrance squat with straps is an efficient workaround. 

FAQ #1: What’s the right entrance squat hand place?

It relies upon. The entrance rack grip is often the perfect hand place for entrance squats as a result of it gives probably the most stability. 

Nevertheless, for those who lack the wrist or shoulder mobility to carry the bar correctly within the entrance rack place, entrance squatting with straps or utilizing the crossed-arm grip are good alternate options. These grips are gentler in your joints however aren’t as safe, particularly because the weights get heavier. 

FAQ #2: What grip do you have to use if the entrance squat causes wrist ache?

If entrance squatting utilizing the entrance rack causes wrist ache, attempt utilizing the crossed-arm grip or lifting straps. The crossed-arm grip reduces the pressure in your wrists by permitting you to carry out the train along with your palms resting on high of the bar.

Performing the entrance squat with straps is one other workable answer because it permits you to mimic the entrance rack place with out requiring you to wedge your palms beneath the bar.

FAQ #3: What’s the perfect entrance squat grip width?

As a basic rule, your palms must be about shoulder-width aside or barely wider when utilizing the entrance squat rack place. That mentioned, your particular person physique mechanics could change this, so mess around with grip width till you discover a place that’s snug and permits you to carry out the train comfortably and with out your elbows dropping.