How To Do Front Squat Grips

+ Font Size -

 Front squats are one of the most popular squat variations among the several available. It's no wonder that this lift has become a favorite in gyms due to its emphasis on the quads and ease on the knees.

The front squat is an excellent exercise to include in your regimen if you're into bodybuilding, strength training, or CrossFit. However, its popularity comes with a severe drawback: many individuals find front squats to be quite uncomfortable.

The wrists, hands, and elbows are all bent at unusual angles due to the mechanics of the activity. This is uncomfortable at best, and it damages form and prohibits people from executing front squats at worst. Straps are the ideal solution for barbell front squats for this reason.

How To Do Front Squat Grips


Squats, along with the bench press and deadlifts, are one of the big three bread-and-butter exercises, and they're a great exercise to incorporate in your regimen no matter what you're training for.

The front squat works the hamstrings, quadriceps, glutes, and hips, and is largely a lower-body exercise. The erector spinae and other stabilizers, such as the rectus abdominis, are also involved (the six-pack muscles). It's a full-body exercise that engages nearly every major muscle group in the body to some degree.

Front squats are different from back squats in that the weight is kept forward. This alters the movement's mechanics, allowing for a higher emphasis on the quadriceps in exchange for a small disengagement of the hamstrings.

Squats are a behemoth of a workout when it comes to improving athletic performance. When it comes to lower body power and strength, they will benefit practically every athlete.

Squatting has a lot of benefits for older people, especially when it comes to maintaining physical function and enhancing lung capacity.


However, despite their numerous advantages, front squats have a number of significant disadvantages that deter some lifters from performing them.

The problem with front squats is that it's tough to feel secure and comfortable with the bar. In fact, many people find it exceedingly aggravating since the bar's position causes the connective tissues in their wrists, hands, and forearms to strain beyond their normal limits.

To some extent, this can be remedied by performing mobility exercises in these regions, but for most people, the condition never truly goes away. Other options include grips that differ from the clean grip. Some people, for example, unhook their pinkie and ring fingers from the bar, allowing them to arrange themselves more comfortably.

There's also the mummy grip, which involves crossing your arms in front of your face. The barbell is more cradled in this form, and you don't use your hands at all. Zercher squats are another terrific squat variation that emphasizes the quads while being more comfortable.

However, for many people, this still doesn't provide enough stability (or faith) to keep the bar from falling off—especially when they begin to squat heavier. Front squat straps are useful in this situation.


Lifting straps are inexpensive and incredibly beneficial for addressing the issues we discussed earlier.

When utilized correctly, they relieve a lot of the load on the joints in question. Additionally, they press your elbows into the right rack position, ensuring proper form. When it comes to weightlifting straps, there are numerous possibilities, with the lasso kind being one of the best.


The most significant advantage of weightlifting straps is that they need far less mobility on your part. This can be evident in both shoulder and wrist mobility, since a front squat necessitates a good degree of movement to comfortably grab the bar.

It's also possible that the problem isn't related to shoulder mobility. People with longer arms, for example, frequently have difficulty bending their elbows back far enough to reach the bar. The use of straps allows the long-lived to not only perform front squats, but to do so comfortably.

Straps can also help you keep front squats in your regimen while healing from injuries to any of the joints in question. Although you should avoid straining your wounded body parts to their extreme limits, you can use a lifting strap to help you work around less significant problems.

Finally, lifting straps address a common issue with the cross grip lifting method. Because your hands are completely removed from the equation and you don't need great mobility, you'll commonly see lifters crossing their arms when front squatting.

However, because crossed arms down give a symmetrical position to grip the bar, this can sometimes result in a slanted bar. Lifting straps are an excellent way to solve this problem.


Make sure the barbell is on a squat rack with the weight on it before you put the straps on it. It should be approximately the level of your chest or armpit. You'll want to wrap the straps around the bar and loop the flatter end into the loop of the strap when attaching them to the bar. Then just tighten the loop tight against the barbell by pulling through it.

On the bar, the straps should be at a symmetrical distance from one another. This should be exactly shoulder-width apart, or just outside the point where the bar touches your shoulders. This is crucial because you'll most likely be pulling your hands together, which will also draw the straps together.

The straps will stay in the correct position if they are placed where the bar provides pressure on your shoulders. It's time to properly grip the straps once you've got them in the perfect spot. Wrap the strap's dangling piece around your hands or fingers once, but only once.

Make sure there aren't any overlapping strap components. If the straps overlap, backing out if you fail a repetition will be far more difficult. It's better not to wrap them too tightly because this can result in major harm.

The length of the straps, as well as your flexibility and personal preference, will determine where you grab the straps. Your hands will be further away from the bar if you're not very flexible. Your hands will be closer if you have adequate wrist flexibility.


You'll want to properly rack the bar on your arms before lifting it from the rack. The beautiful thing about straps is that you can do this in a variety of ways. Your hands can be almost anywhere as long as the bar is secure.

They can be in line with your shoulders or outside of your shoulders, for example. The goal is to maintain your elbows up high and your upper arms parallel to the floor. Your palms might be facing inside, outward, or neutral, depending on how comfortable it is for you.


After you've positioned yourself correctly with the straps and weight rack, the following step is to unrack the bar.

Pull on the straps to introduce some tension before unracking the bar—but not too much. The bar should still be firmly racked on your shoulders. You'll engage your anterior delts by pulling on the straps, and flexing your shoulders will help the barbell sit more comfortably. This is due to the fact that the bar will not dig into your shoulders.

Bring your hips under the bar, taking a deep breath as you do so. As you stand up, brace your core and unrack the bar, allowing it to rest against your shoulders.

Once the bar has stopped wobbling, take a step back with one foot and diagonally bring the other foot back to your ultimate squat position. Adjust your feet as needed, ranging from straight ahead to 30-degree degrees outward.

Make sure your core is braced and your breathing is controlled once you've reached your squat stance.

Begin the movement by crouching as low as possible—ideally, until your thighs are slightly below parallel to the floor. Keep your chest high and hinge at the hips, pushing your butt backward, to keep your back straight.

The majority of the pressure should be felt in the middle of your foot. Your upper arm should be parallel to the floor and your knees should be in line with your feet. Only descend as far as you're capable of doing so in perfect shape. The last thing you want to happen is for your lower back to begin to round.

As you get closer to the bottom of the position, raise the tension on the straps gradually. The elbow posture becomes especially critical once you've hit the bottom, because form tends to break down at this point. As you drive uphill, don't allow your body to tilt forward.

As you ascend, grab the straps as tightly as you can, as though you're attempting to crush them. Try pulling the straps up and backwards, as though you're attempting to reach the wall behind and over your head. The amount of tension you apply to the straps is determined by the amount of weight you're carrying. Too much stress at a little weight might be harmful since the bar will come up to your neck. When employing a hefty weight, it's a good idea to use a lot of power to pull the straps.

You don't need to apply as much pressure once you're out of the hole, but the straps should never be slack. Simply walk the bar forward to rack it once you've completed your reps at the peak of the action.


Although straps can help you avoid the classic hazards of front squats, they also have their own set of problems—at least if you've never used them before and aren't sure what to anticipate.

Using straps incorrectly can result in poor squat form, sloppy muscle activation, and, in the worst-case scenario, significant injuries. This is especially significant because squats need a lot of weight, which you don't want to lose.


When utilizing straps, one of the most common and significant mistakes is not tightening them enough before starting.

The strap should be snugly twisted around the bar, without any slack ends hanging off. If the straps aren't fastened properly, the bar may roll off your shoulders when you pull on the straps. This is something you don't want to happen in the middle of a rep.


You must also ensure that the straps are wrapped firmly enough around the bar and that they are spaced at the proper distance.

The simplest thing to check is whether they're linked to the bar symmetrically. If they're not proportionally linked, your lift will be unbalanced, resulting in asymmetrical muscle engagement.

You'll also put yourself at risk of unnecessary strain and injury.

Even if the straps are symmetrically placed, they should be at the proper distance from one another.

They should be shoulder distance apart—if they're too close together, your elbows will flare out too far, compromising the bar's stability. On the other hand, if they're too far away, your shoulders will be unpleasant.


You don't want to pull too hard on the straps, but you also don't want to pull too hard on them.

This is a common problem for people who are new to utilizing straps, and it makes the front squat less stable. The bar is racked on the front delts and elbows, with the upper arm parallel to the floor, providing the majority of the support. If you pull on the straps too hard, you'll likely take the bar off your shoulders too much, which will result in elbow soreness.


Although you should never set out to fail a rep, accidents do happen, and it's better to be prepared than to be surprised. The best option is to use a rack with safety bars. You'll be able to get rid of the barbell safely without needing to drop it to the ground. Otherwise, you should bail backwards while throwing or pushing the bar in front of you to create some space.

This can be tough to do if your hands are bound in straps. As a result, it's critical to avoid tying the straps around your fingers too many times or too firmly. If they're too tight, you'll have a hard time moving the bar forward, and it'll most likely drag you down with it. When you lessen your grip on the straps, you should be able to let go of them quickly.


Aside from the issues with straps, there are a few other considerations while front squats in general.

The majority of problems can be traced back to the use of an excessively heavy weight. Your form will begin to suffer if you use a weight that is too difficult for you.

You might not be dropping down far enough into the squat, not completing the full range of motion required to engage all of the key muscles.

You may alternatively be bouncing at the bottom of the lift, relying on elastic energy to provide you with the velocity you need to return to the starting position. This lift should be done slowly and deliberately, since velocity will not only detract from your gains, but it will also raise your chance of injury.

Your elbows and knees should also be taken into consideration.

Using straps makes it simpler to maintain proper elbow posture, but your knees should also be addressed. For starters, your feet should be planted somewhat wider than in a standard squat.

The stance, on the other hand, should not be so wide that your knees roll in when you squat. When you perform the maneuver, they should also be completely aligned with your feet.

Last Word

In many respects, specialized fitness equipment has been a benefit to working out. Exercises become easier, safer, and more focused as a result. Although straps appear to be a simple piece of fitness equipment, their utility pays off handsomely. However, you'll need more than simply a set of weightlifting straps to support your front squatting.

Crushing plateaus and achieving long-term and constant growth require the correct amount of protein and minerals for muscular growth. Working out may be more comfortable and efficient than ever before with the correct set-up, whether in the gym or outside.

write a comment