Front Squat:
Improve Your Technique & Grip Style

The front squat tips on this page will bring you closer to achieving the many benefits of this underrated leg exercise. This page will help you to use proper technique and stay safe.

If you haven't already done so, be sure to check out the main tutorial on the front squats in order to make the best use these tips.

Tips. These tips will put you well on your way perfomring this leg exercise correctly and reaping the many benefits of barbell front squats.

• Use Less Weight. When you perform this exercise, you'll be using less weight than you would be using otherwise for normal squats, especially as you first learn this leg exercise. So start with a light weight and work yourself up. Don't be bothered that it's a lower number than you're used to...it's just a different exercise.
• Keep Your Back Straight. Just like with normal squats, you have to keep your back straight all throughout this motion. You may find yourself "rounding" your lower back, so be aware of this tendency and fix it immediately.
• Get Used to the Clean Grip. The "clean grip" is named after the various olympic-style "clean" exercises, for which it was originally used (e.g., power cleans). It is also considered to be the most effective front squat grip style. It gives you superior control over the weight, making it easier for your torso to remain upright. In addition, it allows you to quickly and safely dump the barbell if need be. However, it is also very difficult to use at first. Most people won't have the initial wrist and arm flexibilty that is required to perform it without significant discomfort. Luckily, you can work on this by improving your range of motion -- Try the following:
  • Train with a wider grip.
  • Train through discomfort – but not through pain.
  • Do these as warm-ups before squatting, as well as throughout the week:
    • Dislocates (a dynamic stretch for the shoulders)
    • Tricep stretches
    • Wrist stretches and rotations
• Try Alternate Grip Styles if All Else Fails. There are other grip techniques for front squats that are recommended for individuals who are not (yet) flexible enough for, or otherwise unable to utilize the clean grip:
  • Cross-Armed Grip. This is a very common grip variation, typically used by bodybuilders. Cross your arms and put your hands at the top of the barbell.
  • Wrist Straps. Put wrist straps on the barbell and grab onto the ends of the straps so that you don't have to reach all the way to the bar. You can grip closer and closer to the bar as you become more flexible, and then smoothly transition to an all-out clean grip.

Ultimately, the grip choice is a matter of preference and whatever works best or feels best for you. However, I highly recommend the clean grip, and improving your flexibility if you can't currently use it. But if you have permanent wrist, arm, or shoulder flexibility issue, then your best bet is the cross-armed grip.

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