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    ennaejay's Avatar
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    Wrist strain during front squat/push press

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    So I have the bar loaded, supported by the groove across the front of my shoulders and my fingers. Squat to parallel, as I'm pushing up I drop my elbows so the bar rolls onto my palms. Slight jump, push press, pause, lower, repeat. I really only feel the strain as I'm lowering the bar and my wrists are bending backward again to descend. It seems awkward to me.

    Why do I have this problem? I'm following the form as well as I know how. Does anyone have any ideas or tricks?

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    Quote Originally Posted by ennaejay View Post
    So I have the bar loaded, supported by the groove across the front of my shoulders and my fingers. Squat to parallel, as I'm pushing up I drop my elbows so the bar rolls onto my palms. Slight jump, push press, pause, lower, repeat. I really only feel the strain as I'm lowering the bar and my wrists are bending backward again to descend. It seems awkward to me.

    Why do I have this problem? I'm following the form as well as I know how. Does anyone have any ideas or tricks?

    Couple of things will cause the bar to roll forward.....

    1. Loss of lumbar curve, if you go forward, the bar will come forward which causes the roll
    2. I hate to say "choke" yourself with the bar, but at the start of a front squat session this is how I feel
    3. Stretch triceps overhead/loaded, keeping elbows up is mainly a tricep issue, combined with loss of lumbar
    4. Buy some wrist wraps, they may seem counterproductive but they will help.
    5. When I front squat heavy, I use 3 fingers as the bar rests on the shoulders
    6. Look forward, keep chest up...if you look down, posture fades.....

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    ennaejay's Avatar
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    Thanks bo! Much obliged. Hearing you say you nearly "choke" yourself with the bar and only use a couple fingers for support, makes me think I have my form wrong. Maybe I'll drop a couple lbs and work on that til I have it down. I killed my legs this last week so it's possible I am losing that curve at the bottom due to trying to baby myself. I train alone so don't have access to a trainer/spotter to correct me. I have no wrist problems in any other area of my training so it's got to be form.

    The wrist wrap tip is a good idea too - hadn't thought of that actually. I gave my wraps away when I stopped boxing, they're cheap enough to replace though.

    Thanks, I'll keep these thoughts in mind and really pay attention to form! Pretty sure that's my problem, if I compare myself to what you've said!

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    I did a quick search, and this article echoes alot of what I mentioned, take note of the finger positioning on the 2nd picture down.....

    From my personal experience my front squatting became alot more effecient once I embraced just supporting the bar with a couple fingers, if you grip the bar there is NO way not to go elbows down, counterproductive.

    Also, another way to get used to your elbows being up is having the bar loaded on the rack, and practice loading the bar with it on your shoulders and shoving your elbows up with it racked....

    Good front squat day for me is when the wife asks if someone has been sucking on my neck cause my collar bones are marked up from the bar hahah. Its really an awesome lift that engages alot of muscles for your slow lifts, builds rediculous strength and body awareness.

    How to Front Squat with Proper Technique | StrongLifts.com

    The Front Squat Setup. Like with Back Squats, your body is supposed to hold the bar not your hands. On Front Squats this means you should keep your chest up at all times so your shoulders support the barbell, not your wrists. If you try to support the weight with your hands, it will hurt. Chest up, elbows high, open hands. Don't hesistate stretching your wrists and triceps if you lack flexibility.

    Foot Stance. Stance should be slightly wider than on the low bar Back Squat. Start with shoulder-with stance, go a bit wider.
    Toes Out. How much depends on your foot stance, but they should always point in the same direction as your knees. So 30-45 out.
    Chest Up. Put your chest forward and lift it up. This gives the bar a solid base to sit on & makes it impossible to round your upper-back.

    Tighten Lats. You can't tighten your upper-back on Front Squats like on Squats. However you can tighten your lats: spread them.

    Look Forward. Up is bad for your neck, down will make your lower back round. Look forward, fix a point in front of you.
    Bar Position. Behind your clavicles and close to your throat. Coughing is possible and clavicles may hurt. Front Squat more, you'll adapt.

    Hands Open. Your shoulders support the weight, not your hands. Open your hands, relax them. Three fingers under the bar is okay.

    Elbows Up. Put your elbows up with your upper-arms almost parallel to the floor so the weight doesn't end up hurting your wrists.

    Elbow In. Push your elbows toward each other during the Front Squat. This will be easier on your wrists.
    Last edited by nojoke; 08-21-2012 at 10:02 AM.

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