< strong>How to hold the barbell in front of the neck squat?

Squats have always been one of the main exercises in strength training programs. He can very effectively build strength, speed, and size, and can transfer the trained abilities to vertical jump and specialized sports very well.

There are many variations of squats. Judging from the position of the barbell, they can be divided into front squats and back squats

Compared with back squats, front squats Squats can help you keep your back upright, reduce pressure on your spine, and target the front of your thighs. They are also the basic movements for you to learn cleans and jerks!

Among the many techniques of front squat, the more difficult point is the technique of holding the bar. The barbell is in front of the body and will slip if you are not careful, so the grip method is more demanding!

The following are two common grips for front squats!

1. Weight-lifting grip

This is the most common and classic grip for front squats, and you’ll see good weightlifters using this grip!

The weightlifting grip is safer and more stable, allowing you to better control the barbell and integrate it with your body! However, this kind of holding method requires very high mobility of the thoracic spine, shoulders (external rotation and flexion) and wrists. It is very difficult for some people who lack mobility or often work in the office and have a hunched back and chest!

Grip essentials

Position to place the bar: Adjust the position of the barbell between the chin and chest (as close to the neck as possible, but not too farExaggeration, many people will get stuck in their throats and find it difficult to breathe). The anterior deltoid muscle and the lower edge of the clavicle are pressed against the barbell. With your elbows facing forward, turn your wrist over and hang the barbell with your fingers (you can hold the barbell with your whole hand, or hang the barbell with 2 to 3 fingers, depending on the mobility of the wrist) ).

Key points: Elbows In; Elbows up:

a. When gripping the barbell, make sure your elbows are always raised upward and parallel to the ground (90 degrees to the torso). If the angle is smaller than this angle, the barbell will easily slip forward!

b. External rotation of the shoulder joint, making sure your elbow is on the inside of your wrist, so that The shoulder joint generates torque, which will make your shoulders stable and make it easier for your upper back to maintain tension so that you can better support the load!

c. The grip distance should not be too narrow. If the grip distance is too narrow, the elbow will not be within the wrist.

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2. The grip with hands crossed in front of the chest

Compared with the weightlifting grip, the grip with hands crossed in front of the chest is simpler , and does not require so many requirements. It is a good choice for some people who are trying to front squat for the first time and who cannot do weightlifting grips!

Hold tips:

The landing point of the barbell is the same as the weightlifting grip. Cross your arms in front of your chest, keep your elbows raised upward and at 90 degrees to your torso, and gently hold the barbell with both hands to keep the barbell stable!

Controversy over the cross grip:

Many trainers are When it comes to front squats, the cross-arms grip is often avoided, and is even classified as dangerous!

Compared with the weightlifting grip, the cross-arm grip makes the barbell’s landing point narrower. At the same time, it is not easy to maintain tension on the upper back and shoulder joints, which is not so stable and there is a risk of slipping. Domestic There are many examples of such injuries out there!

Summary:

If you really want to learn the front squat, I would suggest you learn the weight-lifting grip, although it is more difficult and demanding. It is relatively high, but it is the safest and most reliable method. You can start by simply improving joint mobility, and then gradually master this technique! After you learn it, compare it with holding the bar with your hands crossed, and you will notice the difference!