[LBblitz]

Here recently I have been incorporating some front squat. The guys I train with can't seem to keep the bar on their front delts. I'm managing okay but still have some problems. When I go light its no biggy, but last week I put 315 on the bar and got to the 4th rep when the bar started rolling down my arms too. I could have easily pushed more reps but had to rack the weight once the bar partially rolled down my right arm.

How do you guys grip the bar? What is your form like?

Any tips techniques??

Also have you guys ever tried/heard of these?? They're called Sting Rays and are the cousin of the back-squat-aid Manta Ray. I HATE the Manta Rays and say they are for girls.... but might give these a shot:

[Thomas_Rivera]

Why would you say manta rays are for girls? Some people don't have the structure to let the muscle cradle the bar.

[LBblitz]

naa honestly, it props the bar up above the level of the shoulders and makes the bar hard to balance and i seem to not be able to push as much weight. I think they are more uncomfortable than having the straight bar on your traps.

I will admit that some days when my traps are completely wiped out from back day I will put one of those velcro pads around the bar. The pad is kinda like the thing that came with your first bicycle... that pad that strapped around the bar so you when you missed that jump on the ramp, racking yourself wouldnt permanently affect your ability to have kids.

[jbiggie7]

Ok well I was taught to flip your wrist under and focus on keeping your elbows pointed outward. This will require flexibility of your wrist in which you will have to practice.

[<3Frosty]

Ugh, i recently started doing front squats too, and the bar rolled alot on me. I tried about 3 different grip techniques, and one was my own invention of just basically grabbing the bar anyway i could that felt somewhat comfortable.


Im wondering how much these actually prevent rolling or if they are JUST an aid. If they actually cradle and hold the bar, i might look into them.

[under construction]

the manta ray is generally viewed as better than the bicycle pad cuz the bicycle pad can act as a bushing does on fixed metal meaning it can roll down your back without rotating the plates making the roll easier and faster. Not to perpetuate the girl stigma or anything but my wife loves the manta I dont use anything but the manta looks more stable to me. So maybe thing stings will prevent roll as well provided they dont slide but I have never seen them in use.

[<3Frosty]

I just noticed, i have never tried the grip utilized in the picture. I have tried a elbows up, arms cross method, but it seems his is different from what i had tried.

[crabeyes]

where can u get Sting Rays at? i've been wanting to do front squats but have the same problem with the bar.

[crabeyes]

i found them! don't know if i really want to spend 40 dollars on them though.

[miggitymags]

LOL.. i posted a comment on front squats a few weeks back.. i'll repost:

i never performed front squats til i got to college where we were forced to do them for our training for baseball.. our strength coach mandated that we perform them with an underhand grip - as demonstrated in the video "How to Do a Front Squat" on YouTube.. at first, your wrists and forearms will KILL but that is the proper form - your wrists will get used to it.. this form is encouraged - and NOT the crossed arms - b/c it is safer and yields proper form. What is the tendency of your body to do when squating? It tends to bend at the waist and move forward. Now imagine having allot of weight on the bar with the crossed arm form and becoming unbalanced and leaning foward = disaster! (in other words the bar rolling forward!)... with the underhand grip, the key is to point your elbows as high as possible when squating (and you will find the force on your wrists to be less than if you had low elbows) -- and by pointing your elbows high, you are keeping your torso upright (chest out).. this is a much safer and better technique for front squats... again, this is IMO - but i was taught by an Olympic lifter turned strength coach.. the guy was a GURU and a form expert...

Once I posted that people insisted on saying that "it isn't the mandated form" blah blah blah "cross arms is acceptable" blah blah blah... well, for people NEW to front squats IT MATTERS! lift with lighter weight until you perfect the movement with proper form -- what's the point of lifting heavy and stopping midset b/c the bar rolled off?! It takes practice to perfect form - just as in every lift...

Stick with the underhand grip - it IS proper form..

[<3Frosty]

Originally Posted by miggitymags

LOL.. i posted a comment on front squats a few weeks back.. i'll repost:

i never performed front squats til i got to college where we were forced to do them for our training for baseball.. our strength coach mandated that we perform them with an underhand grip - as demonstrated in the video "How to Do a Front Squat" on YouTube.. at first, your wrists and forearms will KILL but that is the proper form - your wrists will get used to it.. this form is encouraged - and NOT the crossed arms - b/c it is safer and yields proper form. What is the tendency of your body to do when squating? It tends to bend at the waist and move forward. Now imagine having allot of weight on the bar with the crossed arm form and becoming unbalanced and leaning foward = disaster! (in other words the bar rolling forward!)... with the underhand grip, the key is to point your elbows as high as possible when squating (and you will find the force on your wrists to be less than if you had low elbows) -- and by pointing your elbows high, you are keeping your torso upright (chest out).. this is a much safer and better technique for front squats... again, this is IMO - but i was taught by an Olympic lifter turned strength coach.. the guy was a GURU and a form expert...

Once I posted that people insisted on saying that "it isn't the mandated form" blah blah blah "cross arms is acceptable" blah blah blah... well, for people NEW to front squats IT MATTERS! lift with lighter weight until you perfect the movement with proper form -- what's the point of lifting heavy and stopping midset b/c the bar rolled off?! It takes practice to perfect form - just as in every lift...

Stick with the underhand grip - it IS proper form..

Well, although i wont take what you say as gospel, i will take the advice about using the underhand grip with the flexed wrists as you bring up a good point about it forcing your chest out.

[miggitymags]

lol.. no you shouldn't take it as gospel. but i do urge you to stick with the underhand grip.. allot of people give up on it too quick!

[mr_bhana]

how bou this?
Front Squat Harness