T Nation

Elbows Dropping on Front Squat


#1

When I get up to my heavy sets I find it hard keeping my elbows high. I also feel a massive amount of stress on my biceps to the point where I have DOMS the next day. What could I do to help stop this? The grip I use is like this but my finger tips just rest on the bar, rather than being this far under it.


#2

I would just flip the grip and hold it like you just did a power clean. I find it easier to to keep my elbows up when they start to give out. Just have to force it.


#3

Ok thanks i will have a play about with my grip


#4

I don’t know how you could keep your elbow up with that grip that just seems really weird first time I have ever seen that.

  1. Clean Grip
  2. Crossed Arm Grip
  3. Hands Straight Out

I that order of efficiency for me.


#5

[quote]Reed wrote:
I don’t know how you could keep your elbow up with that grip that just seems really weird first time I have ever seen that.

  1. Clean Grip
  2. Crossed Arm Grip
  3. Hands Straight Out

I that order of efficiency for me.[/quote]

That’s the first time I’ve seen that grip as well.

One other method that works for some is to use straps.


#6

I like that grip to I completely forgot about it


#7

I think its where my hands felt most natural and it wasn’t until i got to the heavier weights that its become the weak link in the chain. Thanks for the replys, im going to mix it up and see what feels best.


#8

[quote]twojarslave wrote:

[quote]Reed wrote:
I don’t know how you could keep your elbow up with that grip that just seems really weird first time I have ever seen that.

  1. Clean Grip
  2. Crossed Arm Grip
  3. Hands Straight Out

I that order of efficiency for me.[/quote]

That’s the first time I’ve seen that grip as well.

One other method that works for some is to use straps.

http://www.T-Nation.com/training/how-to-front-squat-with-straps[/quote]

I had a pretty bad broken wrist a few years ago and dont have the same mobility in it and using straps has been the ony way I can front squat