SquatBBRackPlatesBand
Front squat performed using lifting straps looped around the bar to assist grip, bypassing wrist/shoulder mobility restrictions of the clean grip while retaining all front squat benefits.
Demo: Exercise Library
Sets
4
Reps
6-10
Rest
2 min
Contraindications
None specific beyond standard front squat cautions; a useful long-term regression for those who can't tolerate clean-grip wrist extension.Setup
Attach straps to the bar at shoulder width, pull tight. Hook thumbs/hands through the straps with a neutral wrist, elbows driven up.
Execution
- 1Drive elbows up using the straps for leverage
- 2Keep torso upright throughout
- 3Break at the hips and knees together
- 4Descend to full depth maintaining elbow height
- 5Drive up keeping the rack position intact
Key cues
- Pull the straps to drive elbows skyward
- Neutral wrist, no wrist strain
- Stay tall the entire rep
- Brace hard before descending
- Push knees out over toes
Common faults
- Straps too loose, causing bar instability
- Still letting elbows drop despite the strap assist
- Over-relying on straps instead of building shoulder mobility long-term
- Knee valgus under load
- Excessive forward lean
Tweaks
- Use straps only until shoulder mobility improves for clean grip
- Combine with front box squats for depth control
- Pair with thoracic mobility drills between sets
Progressions
Muscles
Primary: Quadriceps, Core
Secondary: Gluteus Maximus, Upper Back
Notes
Widely used in Juggernaut Training Systems programming for lifters with mobility restrictions preventing a clean grip.
Sources
Attribution: Juggernaut Training Systems