Front Squat (Clean Grip)

Also called front squat, clean grip front squat and barbell front squat.

Works

Quads, plus abs, glutes and hamstrings

Equipment

Barbell

Level

Intermediate

Type

Compound

How to do it

Setup. To begin, first set the bar in a rack slightly below shoulder level. Rest the bar on top of the deltoids, pushing into the clavicles, and lightly touching the throat. Your hands should be in a clean grip, touching the bar only with your fingers to help keep it in position.

1. Lift the bar off the rack by first pushing with your legs and at the same time straightening your torso. Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head and elbows up at all times. This will be your starting position.
2. Bend at the knees, sitting down between your legs. Continue down until your hamstrings are on your calves. Keep your knees aligned with your feet by consciously using your abductors to push your knees out as you squat.
3. Begin to raise the bar as you exhale by pushing the floor mainly with the heel or middle of your foot as you straighten the legs again and return to the starting position.

Cues

• Bar on the shoulders, fingertips under it.
• Elbows high the whole rep.
• Sit straight down.
• Brace, then stand up.

Common mistakes

• Elbows dropping.
• Rounding the upper back.
• Heels lifting.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have sore knees and sore wrists. Pain that's sharp or gets worse set to set means stop.

Easier

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