Front Barbell Squats - Wrist Pain

Discussion in 'Barbell' started by justkel_, Oct 23, 2019.

  1. justkel_

    justkel_ Still New to StrongFirst Forum

    Been barbell squatting for a few months and been progressively adding weights to regular barbell squats, but still cant seem to add weight to my front squats - literally just front squatting with a heavy bar & no weights because of the wrist pain I get after every set. I try stretching them and using dumbell wrist movements etc. but still cant seem to take any extra weight with front squats... my wrists are kinda really small & dainty though, could that maybe be why I’m not making progress?
    Philippe Geoffrion likes this.
  2. Bill Been

    Bill Been More than 500 posts

    Show us a picture of your front squat rack position to include wrists and shoulders. A front 45 degree angle should be fine if there are no plates on the bar.
    Philippe Geoffrion likes this.
  3. Philippe Geoffrion

    Philippe Geoffrion More than 500 posts

    Could be wrists, shoulders, upper back, or anything. A picture, like @Bill Been suggests, would help. You could use some alternatives such as the cross armed bodybuilder style front squat, the front squat with straps (to be wrapped around the barbell then held on wrists, thus negating the wrist stress) as well as zercher squats, or zombie squats. Also consider double kettlebell front squats...which would surely add some meat to your forearms while also negating the same stress a barbell may cause.

    Is there a specific reason you need front squats? While I think they're a grand lift, no lift is above modification to suit each individuals specific needs. As far as the hands and the barbell, one thing you should try is to just barely have the barbell at the tips of your fingers, as opposed to completely cupped within your hands. You'll be able to get your elbows up (where they belong), helping your back and bar position and overall prowess in the lift.
  4. Arryn Grogan

    Arryn Grogan Triple-Digit Post Count Elite Certified Instructor

    It could just be in your setup. I agree with the folks above: send a picture or video of you squatting and of your rack position.
    Philippe Geoffrion likes this.
  5. MikeTheBear

    MikeTheBear More than 500 posts

    Agree about the picture. But here are some thoughts:

    1. Warm up and stretch your wrists before squatting.
    2. Wear wrists wraps.
  6. Geoff Chafe

    Geoff Chafe Quadruple-Digit Post Count

    Berger Rack Stretch is also good.

    Your favourite Lat stretch will help.
  7. MikeTheBear

    MikeTheBear More than 500 posts

    @Geoff Chafe Torokhtiy has become my favorite weightlifting "instructor." His technique videos have been a game changer.
    Glen and Chrisdavisjr like this.
  8. More than 500 posts

    Front Squat With Wrist Straps

    Kenny Croxdale
  9. Geoff Chafe

    Geoff Chafe Quadruple-Digit Post Count

    Good stuff. He shakes out the wrists, I like wrist circles.

    I have had Wrist and thumb issues from weightlifting and a career in heavy industry. A PT, I really like, prescribed me similar things that helps me

    I developed wrist issues worse with kettlebells than barbells. Heavy getups and bent presses bothered my thumb. I have learned if I do Barbell Front Squats and a little arm lifting I won’t have any issues.
    Chrisdavisjr likes this.
  10. Geoff Chafe

    Geoff Chafe Quadruple-Digit Post Count

    I don’t need to understand the language to know what he is saying.

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