This indicates that lifters should experiment to find which squat style and form works best for them, rather than trying to mold their form to mimic a preconceived style. Grip Width on Squats? Front squat grip width. In particular, you’ll need to adjust your grip width as needed so that you can raise your elbows high enough to support the bar during a front squat. New comments cannot be posted and votes cannot be cast, More posts from the weightlifting community. More trainers are emphasizing movements rather than muscles in an all-encompassing approach to training. Take a wider stance when squatting, such as 140-150 percent of shoulder width. An effective squat is a deep squat – hips just below parallel with the top of the patellas. Wide squats have been shown to produce greater abduction and adduction, with greater internal and external rotation of the femur during the lift than narrow squats. It is popular particularly in Olympic weightlifting and CrossFit training. Wide-stance squats are achieved with a posterior tracking of the hips, which leads to greater hip extension to return the bar to the original position. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Teaching people how to do squats is one of my favorite things about our 1-on-1 online coaching program! If you're joe d's size, you can grip the bar any fucking way you want. Hip strength and function have recently been getting much-needed attention in strength and conditioning programs. Here’s Dmitry Klokov doing Front Squats with 265kg/583lb. The site may not work properly if you don't, If you do not update your browser, we suggest you visit, Press J to jump to the feed. Grip the bar with a shoulder-width grip. 5777 N Meeker Ave, Boise, ID 83713-1520 USA. More stable=stronger=more stimulus to your legs. The Front Squat . Taking a wider stance than shoulder-width has been shown to provide the same level of quad activation as a traditional "narrow" stance, but squatting wide also provides distinct advantages. This displacement activates the glutes to a greater degree than narrow squats when depth is reached, according to research from the University of Abertay, in Dundee, Scotland. Stance Width in the Squat by Mark Rippetoe | December 10, 2019. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! It creates a better shelf for the bar. The best front squat grip is the front rack grip or the clean grip. You need to keep your elbows pointed up so your upper arms are at least parallel to the floor The Front Squat. For a while I used a wide clean grip (ring fingers on rings) and just moved my hands in to rack it and jerk because I could keep a better position. Grip each strap right up against the bar and adjust your hands into a clean grip position. Of course you could and should address your tight calves and lower legs with mobility drills and foam rolling, but there's no reason you should limit your squatting pattern just because you can't reach depth in a narrow stance. Power is what we're after, right? Spreading movement across all three planes of motion helps to create a stable hip joint that can handle a tremendous amount of stress, not only in the gym but also in life. These variations of the front squat are intended to work different subgroups of your muscles or work the same muscles in a slightly different way. Squats are a staple of any sound weightlifting program. First things first, you want to set your bar up on the rack. Hello, I'm new here and I have a question about front squat grip width, I have a quite wide clean grip and for the Last few weeks I trier to take the same grip on fsquat, but the thing is I feel way more comfortable and solid with a narrow grip On cleans I'm comfortable but on fsquat I … I see an increasing number of people squatting with a super-wide hand position, their hands almost touching the weight plates. The consequences of rounding your upper back as a result of a loose fingertip grip not only means that your front squatting and cleans will be affected, but also your jerks. This is not to say that a traditional squat will cause low-back injury, but without consistent development in this squatting pattern, the greater force placed on the spine can take a toll over time. What may be unclear is the effect an incorrect stance width has on depth. The alternative is to FS with a narrow grip and after every last rep, pop the bar off your chest as you would standing up a clean and readjust your grip. A full grip involves holding the barbell with an overhand grip right outside shoulder-width. When performing a narrow squat, the distance to parallel is greater than in a wide squat. The front squat is a fantastic alternative to the traditional barbell squat.. Collection. It works out for me :). When attempting to front squat a heavy load with a loose fingertip grip, as soon as you drive out of the hole you feel a loss of stability in your upper back, and you begin to round as you stand up. The Weightlifter Grip. I prefer to Front Squat with the grip I take for my clean. Get two lifting straps and position them around the bar at about shoulder width. I clean wide, front squat narrow, and jerk wide. Welcome to the Every Front Squat Grip. We're taught that pain leads to success. Many individuals will not have the appropriate flexibility to do this at first, but your wrist flexibility will … Note: Your front squat stance width might be slightly narrower than your back squat stance width. Read about Front Squat Grip collection. Some argue that the horizontal positioning of the torso during a wide stance squat creates larger loads on the lumbar, as compared to a narrow stance. These types of squats give a good burn to the quadriceps, and some people use varying narrow stances to target specific areas on the quads. A wider stance also recruits more muscles to perform the task, and is a more encompassing movement compared to a narrow stance. I'm new here and I have a question about front squat grip width, I have a quite wide clean grip and for the Last few weeks I trier to take the same grip on fsquat, but the thing is I feel way more comfortable and solid with a narrow grip On cleans I'm comfortable but on fsquat I can't hold my back, as I have a shitty squat, should I do it with a comfortable narrow grip and just up my squat or persist with my clean grip? Front squat, back squat, overhead squat – doesn’t matter. The resulting flexion of the spine under a load puts pressure on the L5/S1 area, which could be linked to bulging discs and other spinal complications. https://www.allthingsgym.com/widen-your-front-rack-grip-for-front-squats Your core also needs to work extremely hard to keep the upright posture. This ties my best all-time front squat which was set at a BW of around 270. By comparison, reaching squat depth with a wide stance requires a lifter to maintain a more vertical shin position than a narrow stance. Physical therapists use this grip for clients who want the challenge of doing a front squat without a difficult grip. This allows for greater posterior displacement of the hips. The wiki has useful links on how to learn the lifts besides the sport so it's a good idea to read it before posting questions. But squats are a movement, not a specific muscle developer. To rack the bar on your shoulders, lift your elbows up and in. If you have shoulder issues, this may be the only way to squat. Narrow stances require an anterior tracking of the knee, and while this is not inherently a bad movement, it does place a greater stress on the knee. If you're having an issue keeping back integrity with a wider grip, take the time to get set and be as upright as possible. We train because we enjoy the challenge and the burn. The weight of the barbell will force your body to lean forward. This raises an important point: Some argue that ultra-wide stances such as 200 percent have value in geared lifting, but they are not generally thought to be best for power development. A Clarification on the Squat Grip | On the Platform - YouTube And while I don’t coach a ton of competitive Olympic lifters, this … Once you’ve selected a grip that feels comfortable given your current level of flexibility, you’ll want to stretch both your triceps and forearms. There's always room in life for more strength. Much of the popularity for narrow-stance squats is based on personal opinion and "feel." Take a wider stance when squatting, such as 140-150 percent of shoulder width. Front Squat Variations. Wide: A grip width that is outside of the thighs at the top of the pull. Front squat is an excellent squat variation to hit the legs: you will target the hamstrings, glutes and quads. Grip narrow if you can. Continue. The wide-stance squat provides the best option to train the hips in all three planes. Begin with the barbell across the front side of your shoulders. The goal of any compound lift should be engaging as many muscles as possible, and it is clear that a wider stance better accomplishes this task. The Lift Off The first step… What grip width do you clean to? This is understandable. When comparing to the back squat or many other squat variations where you are leaning forward and sitting back, the front squat is a very different kind of beast. If you decide to step out, you will notice the benefits: If you want to think of squats as "developing" a certain muscle, it's better to think of the glutes than the quads. Here’s what you need to know about your squat stance width. However, if you can get narrower in your grip, you should continue reading. Place your fingertips under the barbell just outside of your shoulders and drive your elbows up. From here, you’ll … Squatting narrow to target that perfect "tear drop" vastus medialis is a waste. Looks like you're using new Reddit on an old browser. This is a fantastic way to combat the quad dominance and glute weakness that plague sedentary populations. We tolerate threads made about shoes, but just barely. Now that you know why, let’s dive into the how, as outlined in the below sections. I FS and clean with different grips and feel more stable with heavy weight with a narrow grip, but for cleans I need to go wider. The narrow range of motion of the human ankle can be a limiting factor when performing a narrow-stance squat. Bodybuilding.com's authors include many of the top coaches, nutritionists, and physique athletes in the world today. Front squat strength standards help you to compare your one-rep max lift with other lifters at your bodyweight. Visually, it looks like you’ve set up an ideal sagittal-plane shoulder-width squat but there are a few things we have yet to discuss. Reaching depth in a narrow squat requires tucking the lumbar under the torso to facilitate hip flexion. However, it’s a difficult exercise to learn because it requires a high level of mobility and body awareness to execute properly. Like many of the other barbell lifts, it is often performed incorrectly. This is because you will be required to push your knees more forward in the bottom of the front squat, which would feel awkward in a wider stance. Perhaps a better question to ask is "Why go narrow?" Most squats you see in gyms today are performed with the feet planted at shoulder-width or narrower. In this guide to front squats – part of our Strength 101 series – we’re going to be covering everything you need to know about how to perform the front squat.. 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