The front squat is an amazing exercise that allows one to train the squat movement without having to rely so much on the strength of the lower back. Aside from its applicability to the clean that weightlifters perform in competitions, it’s also a great exercise option for those who are recovering from or working around a lower back injury. However, getting into a proper front squat position can be a challenge in itself. 

Performing front squat requires a lifter to first get the bar into what’s known as a front rack position. This requires flexion of the shoulders and arms along with an extension of the wrist. For those with poor shoulder or wrist mobiity, or with very big biceps, this can be uncomfortable and even painful. A common work-around involves letting the bar roll back on to the fingers so that some pressure is alleviated from the wrist, but this might still prove to be insufficient for some.

Location and equipment courtesy of TripleFit

The use of straps can be employed to overcome such shortcomings by modifying the front rack position into something a little more joint-friendly, while allowing the lifter to remain in control of the bar. By looping a pair of straps over where your grip would usually be, you’ll be able to get into position by grabbing on to them and resting the bar on top of your shoulders. Remember to keep tension between the strap and your hand in order to keep the bar from rolling downwards (keeping your elbows pointing straight forward helps as well).

Location and equipment courtesy of TripleFit

Another advantage that straps have over the alternatve crossed-hand grip (where the hands cross over the clavicle and help keep the bar in place) is that the action of dumping the bar becomes a lot safer. Balance to a key component of front squats, with a high number of failures being attributed to a loss of balance. Dumping a loaded bar in a crossed-hand grip is dangerous due to the fact the arms need to withdraw out from under the bar before they can be clear, whereas the use of front straps allows you to drop it the same way one would with a front rack using a clean grip.

While it is always encouraged to work on improving joint mobility, you don’t have to let it get in the way of doing productive exercises like the front squat. Straps can be had for as little as $10, making it a worthwhile investment for your lifting journey. They’re not just meant for heavy deadlifts and rows after all!