How to Front Squat WITHOUT Wrist Pain!

If you struggle with front squat mobility, this tutorial is for you. Today we'll cover 2 simple drills to help improve your front rack and take stress off your wrists!
Get my book on fixing injury here:
www.amazon.com/Rebuilding-Mil...
Get my book 'The Squat Bible' here:
www.amazon.com/Squat-Bible-Ul...
Get my 13-Week Squat Program? marketplace.trainheroic.com/w...
Get olympic weightlifting programming (part 1):
marketplace.trainheroic.com/w...
Get olympic weightlifting programming (part 2): marketplace.trainheroic.com/w...
______________________
Show Sponsors
- TYR: www.tyr.com/?gclid=CjwKCAjw9q...
- Bandbell: Check out their amazing bars here: www.bandbell.com/?...
______________________
Subscribe to the channel: tinyurl.com/y2eq7kpr
Check out the Eleiko products I use here: shop.eleiko.com/en-us/?ref=qg...
Recommended products: squatuniversity.com/recommend...
FitMap: www.fitmaptrainer.com/
Support SquatU & join monthly live Q&A: / squatuniversity
______________________
Connect with SquatUniversity:
Visit the website: www.squatuniversity.com
Like the Facebook page: / squatuniversity
Follow on Twitter: / squatuniversity
Follow on TikTok: @SquatUniversity
Follow on Instagram: / squat_university
Listen to the Podcast on: apple iTunes, Overcast, Pocket Casts, Google Play and the Anchor App
Shout out 3d4Medical with the Complete Anatomy App visual of the body shown in today's video.
______________________
#frontsquat

[@matousulrich4672]

Man, literally I was packin my stuff to go to the gym and do some front squats which i haven’t done in a long time and was concerned about my wrist mobility.. and guess what… video came out 😀 Thanks a lot

[@aririabuga5557]

perfect timing on the wrist pain, thank you

[@abe61388]

I'm coaching tonight on hang cleans this was golden, thanks again Doc.

[@elisewelge2134]

Nice timing! My trainer is having me do strength testing with front squats today

[@rajeshchatterjee8446]

You are a great mentor.

[@ghp224]

Thanks very helpful. Love your channel.

[@KB-zt4hi]

About 8 years ago i did front squats often as an accessory lift, wasnt able to get into front rack at first but i remember i used straps instead of resorting to “california/bodybuilder” style, and before long i was able to use regular front rack grip without ever working on wrists. Now after years off, doing front squats as primary leg exercise, can’t front rack anymore. Gonna try wrist wraps to see if it helps like it did before. I don’t wanna use it as a band aid tho, I’m hoping i just regain t spine mobility and am able to comfortably do front rack without straps.

[@ea5266]

I am a simple man. I see a new Squat U video, I like.

[@Kelvinsumlin]

I will try this!!!

[@glenngilbert7390]

Thank you!

[@marcmmclellan]

My issue is shoulder. Specifically external rotation.

[@mountfairweather]

Chiropractor is solution

[@marcmmclellan]

@@mountfairweather I wouldn’t be functioning without my chiropractor.

[@steelmongoose4956]

I’m coming back from rotator cuff surgery. Hard to find a place for that left hand.

[@nokid1375]

This was very helpful, cause i had to alternate the natural front positions whenever i front squats due to my wrist hurting when i start doing them.

[@jonathannoble3857]

Can you post more shoulder videos on increasing flexion and overhead stability, thanks. 💪👍

[@argaard]

Please share a similar video for wrist pain when snatching/overhead squatting

[@Atg.po1]

Hey Dr. Aaron Horschig, could you cover a video on performing a barbell row? I'm having a hard time to feel my back

[@danielnicholson25]

i just cross my arms in an X to where my left hand is near my right shoulder and right hand near my left shoulder. I can even support the bar with my fingers this way and keep the bar from rolling without wrist pain. I really don't get why people don't just do it that way. Way easier and simple.

[@dominicfrigerio1747]

I train the front squat to improve my clean, so I have to do it this way

[@1986Unlimited]

It's because the Clean Grip technique will translate to many Olympic powerlift movements while the Crossarm or Straps won't. If you don't care about all that, and just want a good front squat workout, these grips will get the job done without all that extra. The internet has an annoying tendency to overrepresent certain types of content or prioritize them over others.

[@Canadiancromagnon]

Just use a couple of hand towels twisted and held hammer curl style. I have used for years doing heavy 300-400 lb front squats

[@gregorywladecki5382]

For me it's all about not tilting the elbows/torso forward. Raising my heels helped so much I don't even need all four fingers.

[@davidgilnavascues4308]

Aaron, I have a question. Rebuilding Milo is also in Spanish or just in English?? Thanks and great job

[@pyritman713]

Can you do a video of how to address wrist pain in a back squat?

[@bbbartooo]

Could you give some information about snapping triceps syndrome

[@alikoenig6099]

I will definitely have to give these a try!! Are there any considerations if my wrists pop easily out of place?

[@Coachclark.c]

Is this a long term fix to increase mobility or just short term?

[@AaronKamel]

I suffer from wrist pain also, but it usually starts in the forearm, like the "under" side of it. Like is tight, and I'm stretching like in this video (hand over hand one) but I haven't gotten any better, would you be so kind to make a video like that, please?

[@davidclark2253]

When I do the wrist stretch I feel pain/tightness in the front of my wrist and palm. It runs from the base of my wrist through the base of my thumb. Do you have any stretches or exercises to help with this area?

[@dabeln1]

In my humble opinion, front squat Olympic hand position is not worth anyone's time that is not comfortable with it or a professional lifter. Do the technique that suits you best. All of these fitness youtubers are trying to help, but at the end of the day, they are trying to make their hobby into money. You need your wrists in good working order more than anything else.

[@4u2nv503]

The same ankle motility stretches but for the wrist.....Cool

[@john6922]

Really helpful. realise my wrist is not the problem. Lat stretch is great. Then realised I still can't get my hands wider than elbows in front rack, they just won't move! Is this a problem?

[@GorillaStrengthEquipment]

Interesting

[@Jverrett5oh]

I’m not able to keep my fingers straight while moving my wrist that far and I have a hard time lifting elbows up

[@josepena2979]

I've been having a problem with my ankle everytime I walk it clicks n it's been going on for a while. I tried cracking it, stretching it, rolling my caf, n nothing seems to work. There's no pain just discomfort n a lost in ankle mobility

[@matthewfrancis9237]

Where can i find those mats with the marks on them? Ive been looking for those everywhere and cant find them.

[@BenSnyder0701]

looks like it's the fit map trainer

[@tomarik]

My lasts kill my front rack. My elbows basically point to the floor.

[@davidbevell349]

I have alot of pain in my wrist, but also in the forearms when front squating. Any suggestions for the forearm pain/tightness?

[@mountfairweather]

Go to a chiropractor

[@Yoboijay811]

Why is it when I front squat, I don't feel it in either my forearms or wrist but feel it in my fingers?

[@jc_yadigg]

i can do the prayer pose well past 90 and still cant front rack properly

[@steviewang4102]

What if you have short arms? Like arms that are 3-4" less than your height?

[@SpinicFlux]

Use straps or cross your arms

[@unexpectednoone534]

How to front squat without feeling of getting choked tho?

[@artirajput9071]

NAMASTE🙏🏻

[@domepiece11]

I just front squat with my arms crossed over the bar. Too easy. It also keeps me a lot more upright.

[@Ravi-ut7kk]

the bar rolls off my shoudler when i use this cross grip as the weight gets heavier. At 135 lbs its fine but after that the bar starts rolling off

[@johnelse1569]

I broke my right wrist a total snap so will never be able to get into the pray position

[@Olly07]

My left wrist when doing front squats lol. 170223

[@mountfairweather]

Chiropractic adjustments fix this

[@Nato_c_torres]

I have a lot of pain in the medial part of the elbow

[@chickenlegs281]

Same. Ulnar nerve pain when trying to do prayer stretch.

[@kylecrabtree6079]

I came here looking for elbow solutions. Light weight puts a lot of stress/pain on my elbows. Any advice would be appreciated.

[@polinacherpel3892]

The main problem with performing front squats properly is the restricted mobility in thoracolumbar spine. You have completely missed this.

[@stefansandbergsweden]

He has a couple of videos on that, so no, he did not miss it he just focuses on different problems in different videos. 😉

[@twod0peboys]

Are you in more than $100,000 debt to the federal government? What we’re gonna do first is some *banded joint mobilizations*.