The “Look Mom, No Hands” Front Squat and Other Grips to Choose From
Front squats are my personal favorite squat.
Once your weightlifting technique is decent the only way to improve your snatch and clean and jerk is to get stronger.
If I PR on my front squat usually a PR on snatch and clean and jerk isn’t far behind.
Learning to front squat from a hands free “grip” is a sure fire way to be sure you can do the movement correctly.
It’s a great way to learn for the first time or to relearn and correct any bad habits.
Put a bar in the clean rack position. Let go of the bar with your hand out in front of you and squat as low as you can with your heels down, knees over your toes and without rounding your low back.
If you can’t hit rock bottom with good technique then you’ve got work to do (hip and/or ankle mobility limitations may be the cause)
Homework:
If you’re new to front squats play with the different grips to see which is the most comfortable.
If you’re experienced then build to a max with the hands free front squat and compare to your current PR.
See ya tomorrow,
-Doug