Front Barbell Squats - Wrist Pain

justkel_

Level 1 Valued Member
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?
 

Bill Been

Level 6 Valued Member
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

Level 6 Valued Member
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.
 

MikeTheBear

Level 7 Valued Member
Agree about the picture. But here are some thoughts:

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

kennycro@@aol.com

Level 6 Valued Member
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?
Front Squat With Wrist Straps

Kenny Croxdale
 

JeffC

Level 7 Valued Member
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.
 
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