Standard Front Squats Too Painful? Try This Comfortable, Pain-Free Variation

Using this method is a great way to implement the Front Squat into a program while staying pain free.

The Front Squat is an amazing exercise for total body strength, but many lifters struggle with the classic front racked position due to mobility limitations.

When executing a normal Front Squat, the position of the barbell puts your wrists into a deep range of extension. That's a common area of limited mobility for most people. Traditional Front Squats also place a high amount of torque on the elbows and require excellent shoulder mobility.

Would it be ideal if every athlete didn't have to deal with these limitations? Of course. But we have to be realistic, and lifters who attempt to Front Squat with these mobility restrictions end up with painful shoulders, elbows and wrists. That's a detriment to their longevity and their performance.

Instead of trying to force feed the movement or eliminate it all together, try this strap method to keep the hands in a more neutral and comfortable position on the Front Squat. This will also help remove tension in the elbows and wrists, while allowing the shoulders to remain in a more neutrally packed position.

How to Perform The Pain-Free Front Squat

  1. Attach straps to the barbell about the width of your shoulders and pull them tight.
  2. Wrap the straps around your hands.
  3. Bring your elbows up in front of your shoulders to achieve the racked position.
  4. Brace throughout the pillar complex, and unrack the bar, keeping a tall posture.
  5. Complete the programmed amount of repetitions for your sets that day.

Using this method is a great way to implement the Front Squat into a program while staying pain free. In addition, this will allow for the body to get into better positioning during the Front Squat, which will decrease the likelihood of compensation patterns, reduce the risk of injury, and result in a higher performance output.