Tips on achieving a comfortable "clean grip" for front squat?

Discussion in 'Fitness & Nutrition' started by rebs, Jul 30, 2007.

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  1. rebs

    rebs shares AIDS OT Supporter

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    Ive been trying this grip lately, and im pretty sure my wrists are borderline injured at this point. I used to do a cross arm grip but my delts were hating life at heavier weights.

    anyways, tips.


    oh and from experience

    " stop being a pussy"
    and other comments from the kids who E lift.

    thanks.
     
  2. Guitar_fool

    Guitar_fool Guest

    elbows up higher.
     
  3. TZ

    TZ Banned

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    its just something you need to get used to, imo

    i used wrist wraps when i first started doing the clean grip..dont need em' anymore. i agree with guitar fewl too, if the elbows are higher then the bar will be in a better position. i feel kinda choked by it when the bar is in the best position
     
  4. cavefish

    cavefish You ain't a crook son, you just a shook one

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    You're a flaming pussy if your delts hurt too much to hold it with your arms crossed.

    I personally hate the clean grip.
     
  5. rebs

    rebs shares AIDS OT Supporter

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    u r rite


    My shoulder day is right before legs. And i dont have the padding/insulation you do :love:
     
  6. cavefish

    cavefish You ain't a crook son, you just a shook one

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    You're still a weak faggot.
     
  7. rebs

    rebs shares AIDS OT Supporter

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    noted
     
  8. kidbv2

    kidbv2 New Member

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    I am still trying to get my wrists flexible enough to hold the bar in a clean position comfortably. What I do is take wrist straps and tie them around the bar and hold the strap. I long time ago read that an oly coach used this when beginning training.
     
  9. C4

    C4 OT OG Aussie #1

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    it gets better if you just stick at it..

    unrack the bar with the hands in clean grip - hold for a short period, then rack the weight

    repeat many times in between sets whilst you're resting other body parts

    :dunno: i did that, and it got better in a few weeks/month
     
  10. JeremyD

    JeremyD New Member

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    Too much strain on my wrists. I do arms crossed.
     
  11. GOGZILLA

    GOGZILLA Double-Uranium Member

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    if youre just doing front squats just keep your index and middle finger around the bar instead of your whole hand. maybe even just your index finger. keep your elbows up high too
     
  12. cls

    cls Though I have fallen, I will rise. Though I sit in

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    I've been doing them for over a year and my wrists still hurt sometimes. It puts a lot of strain on them. I try to remember to not push up with my hands as I come up, just my legs. That seems to help.
     
  13. Abomb

    Abomb New Member

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    dude... stop being a pussy please
     
  14. Chalkitup

    Chalkitup New Member

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    I started off just doing my 2 warm up sets clean and then worked my way in doing say half the first work set clean half crossed.

    I also found that it helped me be concious about how straight my back was. As you push your chest out and up your elbows will follow making it easier to hold.
     
  15. KMango

    KMango New Member

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    Get the bar back towards your neck. Elbows high, use your shelf. No need to keep a full grip on the bar, just a few fingers. Your wrists do get use to it, but for me there is always a slight pain on high rep stuff. Just have to live with it.
     
  16. Man Bear Pig

    Man Bear Pig Banned

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    As stated before, keep your elbows up! It is important for two reasons. First it is about safety. If you have your elbows down, while attempting a clean or front squat you are setting yourself up for a serious injury. When your elbows are down, you now placing a much greater and unneeded load on them. If you are attempting a heavy weight and need to dump, you have now created a situation where your elbow may come in contact with your thigh. Doing so creates the potential for a severe wrist strain or possible broken wrist. It hurts like a mother fucker.

    Safety aside, the next reason you need to keep the elbows up, as someone said earlier, you create a shelf for the bar to rest on. Ideally, the bar will be resting "behind" your anterior deltoid and atop or behind the collar bone and sternum joint. If you raise your elbow you will exactly what I am talking about if you palpate you shoulder. Also, you do not need to have your entire hand wrapped around the bar to maintain control, one or two fingers is enough even if it is at the distal joint of your index or middle finger. Try different grip widths also.

    If you have difficulty keeping your elbows up, stretch your triceps real good before and after each set.
     
  17. Guitar_fool

    Guitar_fool Guest

    good words.
     
  18. rebs

    rebs shares AIDS OT Supporter

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    Ill give it a shot... I tried to keep them high, i guess i didnt have the bar deep enough in my shouders
     
  19. y1997

    y1997 Made in the U.S.S.R.

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    How wide are you supposed to generally grip on cleans?
     
  20. Quiksilver

    Quiksilver Guest

    i've been taught to start a thumb's length away from the width of your hips on each hand. but this is a general starting point.
     
  21. Thurman Merman

    Thurman Merman OT Supporter

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    Heightening your elbows would decrease the angle of the wrists and make it more comfortable and less risky with a heavy load applied.
     
  22. illmatix

    illmatix Diamond Studded Member OT Supporter

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    50 bucks you're doing too much weight
     
  23. Genghis.Tron

    Genghis.Tron New Member

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    Well, doing (hang) cleans is what helped me get comfortable with the grip and I don't use the crossed-arms anymore while doing front squats. I know, it seems counter-intuitive but it works...
     
  24. Jay

    Jay My shit don't stink

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    I started with light weight and didn't go over 135lbs for a few weeks, then slowly increased the weight from there. my wrist flexibilty is getting there. just remember, you're only keeping the bar in place with your fingers and not placing the weight on the wrists so keep your elbows high. all of the weight shoul be on your delts.
     
  25. Formz

    Formz Hipster Santa OT Supporter

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    it took me three weeks to get my delts used to the weight being placed there. the next day hurt. but just like back squatting, your body gets used to it.
     
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