Front Squat Grip?

[D-Wade7288]

My question is which way is better to hold the bar? I've held the bar with one arm over the other. But now I see people saying that you should grip it similar to a power clean. Or I guess they call it olympic style.

What do you think?

[phozosado]

It's not either/or. You can do whichever is comfortable. I prefer the clean grip because it's easier for me to breathe, but I had to work on my wrist flexibility.

[demike]

Why don't you try both ways and see which way you like better?

Or you could work on wrist flexibility and in the meantime do the cross-armed grip.

[terman1]

I have prefer the clean-style grip with the weight resting on the front delt area, although it took a little while for me to get the form and wrist flexibility down. Either one is a valid option. I would just do whatever is comfortable.

[k9pit]

Personal preference but I like the clean type grip.

Once you get used to it, it's alot more comfortable and easier.

For me, it's easier to hold (actually stabilize) the bar with the 2 finger (index and middle) grip while letting the bar rest against the front delts and the "U" that your index, middle, and thumb create when the "grip" the bar with the 2 fingers. This "U" also keeps the bar from resting ON the tips of your fingers which bends the wrist back and creates the burning pain many people get when they're first learning the grip.
It may sound silly to explain it that way but the "U" that you hands create also keeps the bar from rolling up to your throat when you keep your arms/elbows up.
It's not so much "gripping" the bar with the 2 fingers as it is keeping the bar in place against the front delts with the 2 fingers and web that leads to your thumb. Once you get it down, your Quads will love you for it.

[terman1]

If you decide you want to work on the clean style grip here is a video that I like:

[RVA Ironman]

Check this article out:

Fix Your Front Squat
http://www.t-nation.com/readArticle.do?id=4615972

[backbrahh]

Check this article out:

Fix Your Front Squat
http://www.t-nation.com/readArticle.do?id=4615972

thanks for the article, i'll check it out now

[Bumpus]

Check this article out:

Fix Your Front Squat
http://www.t-nation.com/readArticle.do?id=4615972

Quoted from article: "So why does the front squat so often get thrown under the bus? For one thing, front squats are hard work, something that many commercial gym heroes tend to avoid like egg yolks and body hair. Since moving heavy weight for the cell phone camera is priority number one for your typical egocentric meathead, most stay in their comfort zone and bang out leg presses, leg extensions, and sordid half-rep back squat perversions, complete with more mid-set grunting and groaning than a porn casting"

I lol'd hard

[bobjenkins777]

Check this article out:

Fix Your Front Squat
http://www.t-nation.com/readArticle.do?id=4615972

Thanks for the article definately useful to me! Right on!

[Atlasius88]

I guess I'm part of the minority that uses cross arm grip. I experience discomfort in my wrists when using the clean grip and haven't bothered working on wrist flexibility as others have. It's what works for me. I haven't really noticed any issues with keeping both shoulders in the same posiion as was mentioned in that tnation article, but that may just be because I don't actually grip the bar.

[RVA Ironman]

thanks for the article, i'll check it out now

Thanks for the article definately useful to me! Right on!

No problem guys - happy to help!

[Retardo-pex]

My question is which way is better to hold the bar? I've held the bar with one arm over the other. But now I see people saying that you should grip it similar to a power clean. Or I guess they call it olympic style.

What do you think?

I've always found the clean grip more stable/comfortable. What gets most people is thier wrists are not flexible enough to support/hold the bar in this position. The good news is because usually they are holding it wrong, you really want to rest the bar on your shoulders, you shouldn't actually have to grip the bar at all, your fingers are just there for support, and you don't even have to use all of them. I generally get the bar in the position I want and then allow all but my index and middle finger to release the bar.

This helps you keep your elbows up as well which discourages you from dumping forward during the lift.