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Squats, hand position and preventing sore wrists.
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03-12-2011 3:45pm#1This has come up a few times recently on the forum so when I was in BHAF on Thursday I grabbed a few photos and just threw this together. Hopefully some people will get a bit of use outta it.
Sore wrists are one of the biggest problem most people have when squatting, but the good news is it’s really bloody easy to fix. Think of it this way…
“Straight wrist = strong wrist” and ”Bent wrist = bad wrist”
The pictures below do a better job of explaining the position than any text can. Essentially rather than the bar sitting in your hand, it sits across it. I think it’s a safer, less painful position, and I personally find it a lot more secure to for keeping the bar on my back, and the external shoulder rotation tends to force thoracic extension as well which will increase your squat and protect your lower back. It’s simple fix with lots of positive benefits. So….
Good position on the left, bad on the right.
Good position on the left, bad on the right.
One thing to be conscious of is that as you try to drive the elbows forward out of the bottom of the squat (like you should be doing), you’re trying to create thoracic extension and keep your chest up. Having “soft” wrists so that you go from the “good” position to the “bad” position while you’re doing that does not create thoracic extension and just loads the absolute hell out of your wrists.
It might take a while to work into that position because it does require a good level of flexibility and could be uncomfortable while you’re trying to adapt to it, but I believe it’s worth it in the long run. So give it a try and let me know what you think.
….and yes, I know. My forearms are jacked :P16
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Starting squatting again the other day and used this method, much more comfortable, great post.
No problem at all!! Glad it helped
Someone needs to remind me to do a similar one on close grip bench pressing and wrist/elbow position because that’s another really simple one that people f*ck up.
Actually and a plank one with variations. This is great. Loads of ideas
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No problem at all!! Glad it helped
Someone needs to remind me to do a similar one on close grip bench pressing and wrist/elbow position because that’s another really simple one that people f*ck up.
Actually and a plank one with variations. This is great. Loads of ideas
I was actually going to ask because I've been having pain in my wrist occasionally and then again when doing some bicep curls on an ez bar, at the top of the movement there is pain in my wrist and forearm and then also when I let go.
Safe to say i'd definitely be interested.0 -
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What he hasn't told ye yet is about the sore elbows from the new hand position.
Ya see he tempts you in with the solution to the wrist problem and then hoovers up the prospective clients with elbow problems thereafter.
What a salesman!
Did it cause your achy vagina too?
...and maybe it's near max squatting 3-4x a week that's causing your sore elbows, eh??
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Someone needs to remind me to do a similar one on close grip bench pressing and wrist/elbow position because that’s another really simple one that people f*ck up
This is a reminder from a guy that f***s it up weekly Nice thread,gonna give the new hand positioning ago on my next legs day 0 -
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Firstly, I forget that what I'm thinking/saying in my head doesn't necessarily translate well to a forum post, so my apologies for that. In general, I don't intend to be smart with people, nor do I want to be a contrarian who disagrees with what every has to say.I'm trying to decide whether your humour just doesn't come across in posts, or whether you just like being an ass.
I never said it was "wrong" to do it the other way. The point of the post was how to lessen pain in your wrists. And that grip set up does that.
And anyway, I squatted 310kg with the straight position. Therefore I win and your mate is wrong.
When I was looking at his wrists yesterday they were white, showing that they were under pressure (hands bent backwards), I made an effort to do it the way you had described and I found that keeping the hand and forearm in line and driving the elbows forward really helped. We were also doing sled pushes as part of a tri-set and while I was pushing I noticed that when my hands and wrists were in line it became easier to push. My point being: thanks for the tip, it really helped, on two exercises.
I wasn't being humourous and I wasn't indicating that if he can squat that much he's better than your method. Having re-read my post, I didn't mean to be smarmy by saying "the wrong way according to your post", it was just a reference to which part of the pictures you posted I was referring to.
His squats aren't mine, so what he does or doesn't lift doesn't benefit my credibility. What I mean to infer is that he is very strong, and that he does it the way you recommend to not do it (just in terms of putting a load on the wrists). I think the way you recommend is better, and all I meant was I was curious as to whether he'd gain weight on his lifts if he changed his positioning to your way of doing it, or is it simple safer for the wrists and doesn't affect the lift.And anyway, I squatted 310kg with the straight position. Therefore I win and your mate is wrong.
The max I've seen him do is 300kg so yes you are right :P (<--- genuine laughing smiley!)
I stopped being his friend after reading that.
I wish there was a 'shake fist' emoticon
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Started doing weights at home and did/attempted my first squats today. As I dont have a rack and shag all weights anyway I was doing front squats.
Did it the way this guy was doing it .
But found it very difficult and sore on the arms and shoulders. Is this the best way for front squats ?
Also found it impossible to push up with the heels unless I held a wide stance is this ok to do I do I have to go back to square one ? I know most vids I watched said to keep feet shoulder distance apart but I just end up going forward onto the front of my feet or falling back if I try to lean back on my heels.0 -
Started doing weights at home and did/attempted my first squats today. As I dont have a rack and shag all weights anyway I was doing front squats.
Did it the way this guy was doing it .
But found it very difficult and sore on the arms and shoulders. Is this the best way for front squats ?
Also found it impossible to push up with the heels unless I held a wide stance is this ok to do I do I have to go back to square one ? I know most vids I watched said to keep feet shoulder distance apart but I just end up going forward onto the front of my feet or falling back if I try to lean back on my heels.
Yes that's the correct and best grip. Lat flexibility and upper back mobility will have a big impact on your ability to achieve that position.
You want to be able to do a full squat with your feet just outside shoulder width. Hip mobility and flexibility, ankle/calf range of movement and the ability to extend your upper back (ie keep your chest up) are all possible and probable reasons why you're struggling to do that.0 -
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