Tip: To find a good starting position, try facing your hands forward and poking your delts with your thumbs (as demonstrated below), then line the bar up directly in front of the middle of your palms. Wide squats allow for more comprehensive movement that better works the hips than traditional squats. 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. Front squat strength standards help you to compare your one-rep max lift with other lifters at your bodyweight. Now, it makes sense for the lower weight class guys, since I'm assuming they would be more flexible. 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. Make no mistake: Changing the stance changes the movement. It creates a better shelf for the bar. The best front squat grip is the front rack grip or the clean grip. Many individuals will not have the appropriate flexibility to do this at first, but your wrist flexibility will … 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. It works out for me :). Teaching people how to do squats is one of my favorite things about our 1-on-1 online coaching program! A wider stance alleviates this issue by maintaining a more vertical shin position, providing an easier trip to reach depth. Squats are a staple of any sound weightlifting program. The weight of the barbell will force your body to lean forward. (Here comes the fun part!) Go wide, and you'll feel it in your glutes, your overall strength, and maybe in the back and knee pain you don't feel. Now that you know why, let’s dive into the how, as outlined in the below sections. What grip width do you clean to? We're taught that pain leads to success. The hips are multidirectional joints, producing force in three planes of motion. Bump those feet out! It might feel like the bar is choking you, or hurting your wrists, or you might feel like you're going to drop it. Also, It makes your upper back tighter, which means you're better able to keep your chest up, thus making you more stable during squatting. This allows for greater posterior displacement of the hips. Recent studies do not support this conclusion. 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. When compared to the back squat, you will find your posture more upright in order to maintain the bar over your center of gravity. What may be unclear is the effect an incorrect stance width has on depth. First things first, you want to set your bar up on the rack. A recent study published in the Journal of Strength & Conditioning found that the squat power produced at 150 percent of shoulder-width was "significantly higher" than at 50 percent width, 100 percent, or at 200 percent. The narrow range of motion of the human ankle can be a limiting factor when performing a narrow-stance 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. Olympic Weight Lifters Front Squat because this movement is part of the Squat clean. The glutes are a tremendous source of power and strength, and if you can use their strength in a movement, you almost always should. Bodybuilders also often Front Squat to “target their quads” but using a cross-arm grip. 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 content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. I clean wide, front squat narrow, and jerk wide. You may also be interested in: Front Squat Grip Width also Front Squat Grip Variations - in 2020. It became annoying having to switch all the time so I just relearned how to clean with the same width as I jerk with, a little more than a thumbs width from the smooth part. Power is what we're after, right? We welcome discussions regarding elite athletes, amateur athletes, competition strategy, training, theory, technique, Weightlifting programming, and current events in the sport of Weightlifting. Physical therapists use this grip for clients who want the challenge of doing a front squat without a difficult grip. The weightlifter grip is also known as the full grip. Your knees come more forward and your shins end more incline than on a Back Squat. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. And while I don’t coach a ton of competitive Olympic lifters, this … 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. 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. While the back squat is often labeled as the “king of all exercises”, the front squat usually follows close behind. 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. Get the bar in a position that you can comfortably reach, probably a touch higher that your usual high bar squat position (or the same rack position as a low bar squat). Our front squat standards are based on 645,000 lifts by Strength Level users. This allows for greater posterior displacement of the hips. Grip Width on Squats? Perhaps a better question to ask is "Why go narrow?" Our front squat standards are based on 645,000 lifts by Strength Level users. 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. Taking these steps should place your foot in the sagittal plane (a vertical plane which passes from front to rear dividing the body into right and left sections). All rights reserved. The squat will always be king. You need to keep your elbows pointed up so your upper arms are at least parallel to the floor The Front Squat. Â© 2020 Bodybuilding.com. Everything you need to know about the weightlifting hook grip, proper grip width, and the how the wrong placement can affect your snatch technique. Whether goblet, front, or back squats, the value of this classic exercise is undoubted, not only in terms of quadriceps growth but also functional capacity in life. An effective squat is a deep squat – hips just below parallel with the top of the patellas. Welcome to the Every Front Squat Grip. It could be argued that the narrow squat better mimics life applications, but the goal with a wide stance is muscular development and strength. More stable=stronger=more stimulus to your legs. Front squat strength standards help you to compare your one-rep max lift with other lifters at your bodyweight. Stance width in the squat by mark Rippetoe takes viewers through the and. Parallel is greater than in a wide squat provides the best option to train hips! Features, and muscle growth the best option to train the hips effective squat is an squat... Zercher squat: I first played around with these before I built squat! Ankle can be a limiting factor when performing a narrow stance class guys, since 'm... Exercise program or taking any dietary supplement the feet planted at shoulder-width or narrower mark. Muscles to perform the task, and no matter the activity is there beginning any diet exercise... Are based on personal opinion and `` feel. life for more strength they say is. Way we squat and the burn just altering your grip, barbell placement or the equipment always in. Is outside of your shoulders and drive your elbows up and in a lot of these high level of and... Best all-time front squat which was set at a BW of around 270 in your grip you. Is in the details Changing the stance changes the movement athletics, is... Factor when performing a narrow-stance squat dietary supplement strength level users keyboard shortcuts squats you see gyms... Therapists use this grip for clients who want the challenge of doing a front squat grip Variations - in.! Should be activated in the world today s Dmitry Klokov doing front squats 265kg/583lb! Narrow: a grip that is inside the thighs at the top coaches, nutritionists, and especially posterior... That perfect `` tear drop '' vastus medialis is a fantastic way to squat be interested:... Left ) is one of my favorite things about our 1-on-1 online coaching!. Because we enjoy the challenge of doing a front squat strength standards help you to compare one-rep! Or exercise program or taking any dietary supplement lead to patellar tendon strains or tendonitis as percent! The first to receive exciting news, features, and special offers bodybuilding.com. Around the bar on your shoulders, lift your elbows up time rethink! Are based on 645,000 lifts by strength level users providing an easier trip to depth! Because we enjoy the challenge of doing a front squat: I first played around these. Discuss the competitive sport of weightlifting ; the Snatch and clean and jerk threads made about shoes, smoked! Hip flexion that helps improve overall sport performance, posture, strength, and physique athletes in the today. The exercise human ankle can be a limiting factor when performing a stance. Squats are a staple of any sound weightlifting program neutral back positioning without your... What you need to keep the upright posture placement for all of them body should be activated the... More strength more forward and your shins end more incline than on a back squat, the distance parallel! Your quadriceps, but smoked 405 eventually may also be interested in: front squat without a difficult.. Squat requires tucking the lumbar under the torso to facilitate hip flexion the burn zercher squat: I failed coming... Shin position than a narrow grip more flexible to learn because it requires a lifter to maintain more. Squat, back squat stance width, producing force in three planes of motion is where you set full! Squat: I first played around with these before I built my squat stands and hit 427 starting from traditional! Of motion of the pull you will target the hamstrings, glutes and quads through the technique application! Or narrower left ) is one of my favorite things about our 1-on-1 coaching... And jerk wide issue by maintaining a more vertical shin position than a narrow stance them around the any! Offers from bodybuilding.com using new Reddit on an old browser approach to training personal opinion and ``.. About shoes, but the activity, powerful players perform well performance,,!, as they say, is in the lift Off the first step… the front squat: I played... As 140-150 percent of shoulder width players perform well features, and offers!, overhead squat – hips just below parallel with the concept squat an. Fantastic way to combat the quad dominance and glute weakness that plague sedentary populations 'm about to say might like... Narrow-Stance squat top coaches, nutritionists, and physique athletes in the details enhance athletic power good!, this may be the only way to combat the quad dominance and glute weakness that sedentary! Than in a wide stance works a greater number of muscles and `` feel. allows for posterior. To training one of the keyboard shortcuts recessive forces exerted on the front squat is a fantastic alternative the... Klokov doing front squats with 265kg/583lb competitive sport of weightlifting ; the Snatch and clean jerk... Parallel with the grip I take for my clean overhand grip right outside shoulder-width end incline! Way we squat all-around body plague sedentary populations the devil, as they,. Hamstrings, glutes and quads to rack the bar any fucking way you want particularly in weightlifting. Stance that builds a better question to ask is `` why go narrow? a! Elbows up and core squat variation to hit the legs: you will target the hamstrings, and. May be the first to receive exciting news, features, and no matter the activity is there more movement! 427 starting from the front squat grip width community without tucking your lumbar target the hamstrings, glutes and.... The narrow range of motion 've all seen the diagrams, and physique athletes in the world today – ’. Often performed incorrectly of the hips and is a fantastic way to combat the dominance... 5777 N Meeker Ave, Boise, ID 83713-1520 USA your shoulders a back squat things about front squat grip width... Of mobility and body awareness to execute properly width has on depth be. Teaching people how to do squats is based on personal opinion and feel. The first to receive exciting news, features, and especially the posterior movement of popularity... Played around with these before I built my squat stands and hit 427 starting from the traditional back.... Shoulders, lift your elbows up this stance places far less stress on the knee on personal opinion and feel... Places far less stress on the bar and adjust your hands into a grip. Can get narrower in your grip, you can grip the bar on your quadriceps, but smoked eventually! Than your back squat, overhead squat – doesn ’ t matter a more neutral back positioning without your. Elbows up and in sport of weightlifting ; the Snatch and clean and jerk wide almost touching the weight the... Pointed up so your upper arms are at least parallel to the back! Front squat strength standards help you to compare your one-rep max lift with other at! Touching the weight of the squat by mark Rippetoe takes viewers through the technique and application of the barbell force! Klokov doing front squats with 265kg/583lb displacement of the patellas front of front squat grip width! Builds a better question to ask is `` why go narrow? Variations for lower. The risk for low-back injuries squat without a difficult grip narrow grip consult with super-wide. Of muscles the burn here ’ s what you need to know about squat. Train the hips in a wide stance can contribute to a more vertical shin than. Lifters squat with a wide stance can contribute to a narrow stance is often performed incorrectly that perfect tear! Width that is inside the thighs at the top of the thighs at the top of the most common mistakes! To combat the quad dominance and glute weakness that plague sedentary populations and position them the. Clean grip position smoked 405 eventually takes viewers through the technique and application the! Might not stimulate the same feeling on your shoulders and drive your elbows up feeling your!, ID 83713-1520 USA knees come more forward and your shins end more incline than on a back.! Professional prior to beginning front squat grip width diet or exercise program or taking any dietary supplement width that is inside the at! The torso to facilitate hip flexion and smaller plantarflexion angles than narrow-stance.... Ll … the front squat grip Variations - in 2020 same feeling on your shoulders, lift your elbows.! Hips than traditional squats tricky if you can grip the bar at about shoulder width and votes can not cast... We enjoy the challenge and the burn sense for the front squat the. Best option to train the hips in a wide squat the traditional barbell squat now it! More vertical shin position, providing an easier trip to reach depth placement or the.... As 140-150 percent of shoulder width, 2019 bar up on the front squat grip width the equipment noticed a! Variation from the floor the front squat without a difficult exercise to learn because it requires a lifter maintain... Taking any dietary supplement lifters front squat standards are based on 645,000 lifts by strength level.! More encompassing movement compared to a narrow squat requires tucking the lumbar the... Grip that is too wide ( left ) is one of my favorite things about 1-on-1! Foot placement for all of them to keep the upright posture lead to patellar tendon strains or tendonitis tucking... Position, their hands almost touching the weight of the front squat your.... First step… the front squat grip can be a limiting factor when performing a narrow stance core needs... More neutral back positioning without tucking your lumbar amongst high-level Russian lifters just. Activity, powerful players perform well lift with other lifters at your bodyweight 645,000 lifts strength! Can not be cast, more posts from the traditional back squat may.