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.
- Connect two straps to the bar and pull them tight to take the slack out.
- 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.
- 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.
- From this position, you'll front squat with the shoulders in a neutral position and avoid unnecessary stress on the shoulders, elbows, and wrists.