Question for the weightlifters
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terryhollands17/05/13 @ 20:50
Been changing my front squat technique from arms crossed and been having flexibility issues, finally got to the point of getting the bar on my chest. I feel like it's my wrist and hand is causing the issue and tonight I have finished training and my hand is very swollen. Anyone suffered with this and also any stretches guys do to help stretch the wrists out?
OwenL17/05/13 @ 20:57
Post Edited: 17.05.2013 @ 20:59 PM by OwenL
terryhollands said:Been changing my front squat technique from arms crossed and been having flexibility issues, finally got to the point of getting the bar on my chest. I feel like it's my wrist and hand is causing the issue and tonight I have finished training and my hand is very swollen. Anyone suffered with this and also any stretches guys do to help stretch the wrists out?
Theres people more qualified to comment than me, but i too found pain in my wrists, although my wrists werent the problem.
My lats, triceps, and posterior shoulder capsules prevented me from being able to rack the bar pain free for a while. Of course stretching wrists can help too. Its probably tight biceps and chest too!
Banded rack positions, banded wrists stretches, sleeper stretches, tricep smashes (rolling triceps over a barbell), and generic shoulder external rotation stretches. Foam rolling thoracic spine region too may help.
Id try them first, holding them stretches for 2 mins at least at a time.
Thats my 2p worth
EDIT: Perseverance helped me the most, i used to front squat with just 3 fingers on the bar helped me front squat more....but didnt really improve anything else. Taking it steady and maintaining all my hand on the bar whilst cleaning/front squatting helped the most.
slimsim17/05/13 @ 21:02
How are you holding the bar? Is it resting on your shoulders with just your fingertips under it or are you trying to fully grip it?
The former requires less flexibility so doing this would be a good starting point if you aren't already.
The former requires less flexibility so doing this would be a good starting point if you aren't already.
slimsim17/05/13 @ 21:02
deleted2_2021052317/05/13 @ 21:07
terryhollands17/05/13 @ 21:08
slimsim said:How are you holding the bar? Is it resting on your shoulders with just your fingertips under it or are you trying to fully grip it?
The former requires less flexibility so doing this would be a good starting point if you aren't already.
The former requires less flexibility so doing this would be a good starting point if you aren't already.
Yeah just 3 fingers. I'm not quite at getting all four on it yet
terryhollands17/05/13 @ 21:08
OwenL said:
Theres people more qualified to comment than me, but i too found pain in my wrists, although my wrists werent the problem.
My lats, triceps, and posterior shoulder capsules prevented me from being able to rack the bar pain free for a while. Of course stretching wrists can help too. Its probably tight biceps and chest too!
Banded rack positions, banded wrists stretches, sleeper stretches, tricep smashes (rolling triceps over a barbell), and generic shoulder external rotation stretches. Foam rolling thoracic spine region too may help.
Id try them first, holding them stretches for 2 mins at least at a time.
Thats my 2p worth
EDIT: Perseverance helped me the most, i used to front squat with just 3 fingers on the bar helped me front squat more....but didnt really improve anything else. Taking it steady and maintaining all my hand on the bar whilst cleaning/front squatting helped the most.
Theres people more qualified to comment than me, but i too found pain in my wrists, although my wrists werent the problem.
My lats, triceps, and posterior shoulder capsules prevented me from being able to rack the bar pain free for a while. Of course stretching wrists can help too. Its probably tight biceps and chest too!
Banded rack positions, banded wrists stretches, sleeper stretches, tricep smashes (rolling triceps over a barbell), and generic shoulder external rotation stretches. Foam rolling thoracic spine region too may help.
Id try them first, holding them stretches for 2 mins at least at a time.
Thats my 2p worth
EDIT: Perseverance helped me the most, i used to front squat with just 3 fingers on the bar helped me front squat more....but didnt really improve anything else. Taking it steady and maintaining all my hand on the bar whilst cleaning/front squatting helped the most.
Solid advice, cheers
terryhollands17/05/13 @ 21:09
unit9417/05/13 @ 21:16
For me doing abit of work on the rack each session helped, even if it's just afew front squats with a light weight, a couple of sets of 10 at the start and end of each non weightlifting/front squatting session worked for me after a few weeks.
VanillaGorilla17/05/13 @ 21:28
Owen touched on it Terry.
This is the most influential statement I have used, and passed on to others, regarding rack position:
'If your upper back and shoulder flexibility is greater, your elbows will be higher and there will be less extension at the wrist.'
It sounds obvious but many people fail to take it on board. The wrist isn't designed to be extended to 90 degrees or more with a load, so elbows higher will reduce that angle.
Simple
This is the most influential statement I have used, and passed on to others, regarding rack position:
'If your upper back and shoulder flexibility is greater, your elbows will be higher and there will be less extension at the wrist.'
It sounds obvious but many people fail to take it on board. The wrist isn't designed to be extended to 90 degrees or more with a load, so elbows higher will reduce that angle.
Simple
herman17/05/13 @ 23:43
Lat and triceps tightness also tends to pull your elbows down, have a good old stretch before starting.
Harry18/05/13 @ 02:57
I have 0 pain from front squats, been doing them a couple years now.
The things I have learned are;
- Use 2 or 3 fingers, nothing more. Anything more will stress the wrist. Two fingers may not be enough for those times when the bar MAY slip down your delts.
- Use wrist wraps. Not too tight but not so much that its not providing support
- Front squat holds for 20-30 seconds at a time with a weight 20+KG above your front squat
- Look after your wrists with general stretching.
I have found thick barbells to be better than thin bars. More surface area to hold onto and less of the shear stress digging into you. Your delts and chest will take to it better.
The things I have learned are;
- Use 2 or 3 fingers, nothing more. Anything more will stress the wrist. Two fingers may not be enough for those times when the bar MAY slip down your delts.
- Use wrist wraps. Not too tight but not so much that its not providing support
- Front squat holds for 20-30 seconds at a time with a weight 20+KG above your front squat
- Look after your wrists with general stretching.
I have found thick barbells to be better than thin bars. More surface area to hold onto and less of the shear stress digging into you. Your delts and chest will take to it better.
OwenL18/05/13 @ 05:26
^^
In ny experience, 2/3 fingers might help you in the short term if all you want to do is front squat more, but as a weightlifter I'd rather be able to clean the bar and keep 4 fingers under it, to prepare for the jerk. & I've snapped all kindsa s**t up in my fingers when the bar slipped down my delts and I had 2 fingers to try n hold 150+ up with lol
As for the thick bar, weightlifting bars are 28mm. If you rack em properly, behind the front delts & just before the collarbone, it shouldn't (& doesn't) hurt at all.
In ny experience, 2/3 fingers might help you in the short term if all you want to do is front squat more, but as a weightlifter I'd rather be able to clean the bar and keep 4 fingers under it, to prepare for the jerk. & I've snapped all kindsa s**t up in my fingers when the bar slipped down my delts and I had 2 fingers to try n hold 150+ up with lol
As for the thick bar, weightlifting bars are 28mm. If you rack em properly, behind the front delts & just before the collarbone, it shouldn't (& doesn't) hurt at all.
Harry19/05/13 @ 00:25
OwenL said:^^
In ny experience, 2/3 fingers might help you in the short term if all you want to do is front squat more, but as a weightlifter I'd rather be able to clean the bar and keep 4 fingers under it, to prepare for the jerk. & I've snapped all kindsa s**t up in my fingers when the bar slipped down my delts and I had 2 fingers to try n hold 150+ up with lol
As for the thick bar, weightlifting bars are 28mm. If you rack em properly, behind the front delts & just before the collarbone, it shouldn't (& doesn't) hurt at all.
In ny experience, 2/3 fingers might help you in the short term if all you want to do is front squat more, but as a weightlifter I'd rather be able to clean the bar and keep 4 fingers under it, to prepare for the jerk. & I've snapped all kindsa s**t up in my fingers when the bar slipped down my delts and I had 2 fingers to try n hold 150+ up with lol
As for the thick bar, weightlifting bars are 28mm. If you rack em properly, behind the front delts & just before the collarbone, it shouldn't (& doesn't) hurt at all.
Oh it never hurt much but once or twice I actually scraped my neck with the texas power bar, looked like I was strangled. I find it easier with a thick bar.
Fazc19/05/13 @ 11:13
VanillaGorilla said:Owen touched on it Terry.
This is the most influential statement I have used, and passed on to others, regarding rack position:
'If your upper back and shoulder flexibility is greater, your elbows will be higher and there will be less extension at the wrist.'
It sounds obvious but many people fail to take it on board. The wrist isn't designed to be extended to 90 degrees or more with a load, so elbows higher will reduce that angle.
Simple
This is the most influential statement I have used, and passed on to others, regarding rack position:
'If your upper back and shoulder flexibility is greater, your elbows will be higher and there will be less extension at the wrist.'
It sounds obvious but many people fail to take it on board. The wrist isn't designed to be extended to 90 degrees or more with a load, so elbows higher will reduce that angle.
Simple
Useful!