Barbell Clean grip Front Squat
Builds your quads and improves squat strength. It also teaches a strong upright torso for heavier lifts.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Stand with your feet shoulder-width apart and position the bar across the front of your shoulders using a clean grip, with your elbows up and your shoulder blades pulled back.
- 02
Brace your core, keep your chest up, and keep your weight on your heels.
- 03
Lower your hips under control into a squat with a straight back until your thighs are nearly parallel to the floor.
- 04
Drive up powerfully through your heels while keeping your elbows up, then return the bar under control to the starting position using your quadriceps.
Beginner's guide
§ 03 · GuideBuilds your quads and improves squat strength. It also teaches a strong upright torso for heavier lifts.
You should feel it in your quads and core. It should not mainly load your lower back or wrists.
A common mistake is letting the elbows drop, which makes the bar roll forward. Keep your elbows high and chest up throughout the lift.
How to get started at the gym
§ 04 · SisuLiftBarbell Clean grip Front Squat is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 05 · TipsKeep your elbows high to prevent the bar from rolling forward. Avoid excessive forward lean and focus on driving through your heels.
Primarily targets the quadriceps and requires good thoracic spine stability.
More exercises: Quadriceps
§ 06 · Same muscles
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