Front squat

[LordGrover]

Trying to incorporate front squats into my workouts; already doing back squats, lunges, deads, sl deads, etc.

Having trouble positioning/holding the bar securely - any tips?
Can't make up my mind on 'clean' grip or the more usual crossed arms.
I lack flexibility in my wrists for the clean grip at the rack position (I'm working on it) and I seem to precariously 'balance' the bar when crossing arms. Any advice gratefully received.

[SignalGruen]

Try wrist straps - few vids on youtube demonstrating this.

[didelydoo]

LordGrover said:

Trying to incorporate front squats into my workouts; already doing back squats, lunges, deads, sl deads, etc.

Having trouble positioning/holding the bar securely - any tips?
Can't make up my mind on 'clean' grip or the more usual crossed arms.
I lack flexibility in my wrists for the clean grip at the rack position (I'm working on it) and I seem to precariously 'balance' the bar when crossing arms. Any advice gratefully received.

Stick at it, clean grip is the way to go. It's likely that tight lats and Thoracic spine will be what limits the rack position rather than your wrists, but it'll feel like it's your wrists until you loosen these up. Roll your T-spine and stretch out your lats, loads.... you should find that'll get you where you need to be. Also, push the bar back, it'll choke you a bit sometimes, but unfortunately that's part of the front squat!

Best way to squat IMO- love 'em.

[22s]

Whilst the clean grip may be due to tight lats, I think (from experience) it is more likely poor wrist flexibility and tight triceps.

To stretch for clean grip, stand with feet apart facing the edge of a table. Place right hand flat on the table (the bottom of your hand should be right at the edge) with your fingers pointing away from you. Now, twist your hand around in an anti-clockwise direction until your fingers are facing you and grip the edge of the table from underneath. Hold for 30 secs. Repeat with left hand.