“My wrists hurt” is probably one of the most common complaints I hear off people squatting, and the good news is it’s really bloody easy to fix. Think of it this way…
“Straight wrist = strong wrist” and “Bent wrist = bad wrist”
The pictures below do a better job of explaining the position than any text can. Essentially rather than the bar sitting in your hand, it sits across it. I think it’s a safer, less painful position, and I personally find it a lot more secure to for keeping the bar on my back, and the external shoulder rotation tends to force thoracic extension as well which will increase your squat and protect your lower back. It’s simple fix with lots of positive benefits. So….
One thing to be conscious of is that as you try to drive the elbows forward out of the bottom of the squat (like you should be doing), you’re trying to create thoracic extension and keep your chest up. Having “soft” wrists so that you go from the “good” position to the “bad” position while you’re doing that does not create thoracic extension and just loads the absolute hell out of your wrists.
It might take a while to work into that position because it does require a good level of flexibility and could be uncomfortable while you’re trying to adapt to it, but I believe it’s worth it in the long run. So give it a try and let me know what you think.
….and yes, I know. My forearms are jacked.