Tip: How to Front Squat Pain-Free

Because of mobility issues or previous injuries, the front squat can be too hard on some lifters' elbows, shoulders, and wrists. Fix that with straps.

Forcing the rack grip on the front squat can lead to wrist stress, painful torqueing at the elbows, and a lack of proper shoulder centration, all of which may alter the mechanics of the spine, hips, and lower extremities. The fix? Use straps.

  1. Connect two straps to the bar and pull them tight to take the slack out.
  2. Wrap each hand in the strap and grip them tight with a neutral wrist position.
    Allow the bar to sit on the front shelf of the shoulders, stabilized by the hands.
  3. Drive your elbows up. At this point your hands should be over the bar in a neutral position. DON'T put the straps on your wrists and then attach them to the bar.
  4. From this position, you'll front squat with the shoulders in a neutral position and avoid unnecessary stress on the shoulders, elbows, and wrists.