Barbell Clean-grip Front Squat
Target Muscle
Secondary Muscles
Equipment
Remove the barbell from the rack by pushing up and slightly back, then take one or two steps back to clear the rack; stand with your feet shoulder-width apart, toes slightly pointed out, and make sure the barbell is resting on the front of your shoulders, with your elbows pointing forward and up.
Slowly lower your body into a squat, keeping your chest up and your back straight, by pushing your hips back and bending your knees; continue down until your thighs are parallel with the floor or lower if you can.
Pause briefly at the bottom of the squat, then push through your heels to drive your body back up to the starting position, keeping your elbows up throughout the movement to ensure the bar
Pro Tip
Grip and Elbow Position: Hold the barbell with a clean grip, meaning your fingers should be under the barbell and your elbows pointing forward. This allows for better control and stability. Avoid letting your elbows drop during the exercise as this can cause the bar to roll and put pressure on your wrists and shoulders. Depth of Squat: Aim to lower your body until your thighs are at least parallel to the floor. This ensures that you're engaging your quadriceps, hamstrings, and glutes effectively. A common mistake is not squatting low enough, which can limit the benefits of the exercise. Breathing Technique: Inhale as you lower your body and exhale as you push back up