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  1. #1
    Registered User FromNYC's Avatar
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    Cool Front Crossed Arm Squat vs Clean grip Front Squat?

    I find it real difficult to do clean grip front squat but crossed arm front squat seems to be the more natural way to go for me. Is there any difference between cross arm squat and clean grip squat or is it just which one people are more comfortable doing? Before learning about crossed arm front squat i tried doing the clean grip f. squat and after my first set I ended doing zercher squat.
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  2. #2
    Never get outworked AusPower's Avatar
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    There is no difference, the movement of the exercise and the weight distribution of the bar is the same.
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  3. #3
    fokken laanie monatu's Avatar
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    clean grip is much much more comfortable once you have the wrist flexibility.

    every day you go in the gym for the next 2 weeks - just try and get an empty barbell into the clean grip position. Only took me 2 or 3 days to get my wrists flexible enough
    Official Rugby training thread: http://forum.bodybuilding.com/showthread.php?t=107034291
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  4. #4
    Banned spot_skater's Avatar
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    Just do what's comfortable...
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  5. #5
    On dat bulk! woofman81's Avatar
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    I cross my arms. The clean grip ****s up my wrists.
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    Registered User Mikael92's Avatar
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    i dig the cross grip as well...
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    Registered User SamJaros's Avatar
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    Originally Posted by Mikael92 View Post
    i dig the cross grip as well...
    Me too.
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    Registered User BrettT07's Avatar
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    My wrists cry on the clean grip.

    Unfortunately I may need to start using those primarily, cause in my new (relatively new) gym there is no squat rack. just a pos smith machine

    And I think the smith machine is killing my back. It hurts like hell during the workout (not in a good way).. and it's still hurting like hell right now, and today is legs day so it's been an entire week.

    I don't know if the current pain is due to the smith machine squats though.
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  9. #9
    Less internet, more gym DontRevMe's Avatar
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    Clean grip may allow you to use more weight without worrying about the bar sliding from your shoulders. Yes, its a PITA to get used to but theres a reason OLY lifters use it. And dont say for cleans
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    My wrists have been getting used to the clean grip, but its still hard for me to do all my reps without my wrists being uncomfortable, the cross grip I lose the bar with heavier weight. With that said, I'm going to give the straps grip a go. Just scroll down in that link and you'll see it, they also have plenty of other grips.

    http://www.straighttothebar.com/2006...e_front_s.html
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  11. #11
    Registered User Mikael92's Avatar
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    I have a sting ray and it works really well.
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    both

    i do warm up sets with a clean grip and only switch to cross arm when it starts to hurt, do this each week and you will get used to it.

    i find clean grip helps me stay more upright in squat
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  13. #13
    XERXES YGGDRASIL InclineDBPresss's Avatar
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    I usually do clean grip for my first few reps, then on the last couple I cross my grip since I feel more stable that way.
    My training log:

    http://forum.bodybuilding.com/showthread.php?t=143412923
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  14. #14
    Always working workinghard's Avatar
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    Originally Posted by woofman81 View Post
    I cross my arms. The clean grip ****s up my wrists.
    I'm the same way i can't do Clean Grip
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  15. #15
    Banned spot_skater's Avatar
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    Originally Posted by BrettT07 View Post
    My wrists cry on the clean grip.

    Unfortunately I may need to start using those primarily, cause in my new (relatively new) gym there is no squat rack. just a pos smith machine

    And I think the smith machine is killing my back. It hurts like hell during the workout (not in a good way).. and it's still hurting like hell right now, and today is legs day so it's been an entire week.

    I don't know if the current pain is due to the smith machine squats though.
    If you're doing back squats on the Smith the new found back pain could easily be caused by it.

    I almost weekly do smith machine front squats with a cross arm grip, there is no issue with it. Just set your feet about a 6-10" in front of the bar, maybe a foot apart, unhook, and go ATG with it. Easily one of my favorite quad exercises... but I like most of them anyway.

    -shrug-
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  16. #16
    Registered User FromNYC's Avatar
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    I started doing front crossed arm squat but switch it zercher squat for now. I feel most comfortable doing the zercher squat out of all the front squats position.
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