How to Hold the Bar for a Front Squat

Two ways and both work great!

Today is all about how to properly hold the bar for a front squat! There are two different ways to do them, and both work just as well. Try them both and see what works best for you. Do what you are most comfortable with!

They might be a little uncomfortable when you first try them out, but give it some time and it will begin to feel more natural. The first way might be a little more challenging for some people to do if they don’t have the right wrist flexion.

Watch: How to hold the bar for a front squat

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How to Do Each Front Squat Hold

Conventional Front Squat

Get the bar close to your throat. Reach up and place your finger tips on the bar a little wider than shoulder width apart without gripping the bar. Raise your elbows up infront of you to where they are about level with the bar and it is resting on your shoulders. Lift the bar up and place your feet shoulder width apart, keeping your chest up. Bend at the knees and hips as if you are sitting down in a chair. Keep your knees over your toes, being careful to not let them extend over. Press your weight into your heels and push through to stand up, squeezing your glutes at the top.

Alternative Front Squat

Similar to the conventional front squat, get the bar close to your throat and let it sit on your shoulders. Cross your arms and place your finger tips on the bar to steady it and keep it on place.Do not grip the bar. Keep your elbows up, almost level with the bar. Place your feet shoulder width apart and keep your chest up. Bend at the knees and hips as if you are sitting down in a chair. Keep your knees over your toes, being careful to not let them extend over. Press your weight into your heels and push through to stand up, squeezing your glutes at the top.

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