front squat (clean grip)

What is Front Squat (Clean Grip)? The front squat with a clean grip is a compound exercise that targets the quadriceps, glutes, hamstrings, and core muscles. This variation involves holding the barbell in front of the body with the elbows pointing forward, which helps improve upper back and wrist flexibility while engaging the core.

Start by setting up a barbell on a squat rack at chest height.
Stand facing the barbell and grip it with your hands shoulder-width apart, palms facing up, elbows pointing forward.
Step under the barbell and position it on your front shoulders, keeping your elbows up and in line with your shoulders.
Unrack the barbell and take a step back, setting your feet slightly wider than shoulder-width apart with your toes slightly turned out.
Keeping your chest up and core engaged, lower your body by bending your knees and hips until your thighs are parallel to the floor.
Push through your heels to return to the starting position, fully extending your hips and knees.
Repeat for the desired number of reps.

Allowing the elbows to drop, which can cause the barbell to roll forward on the shoulders.
Leaning too far forward, putting excessive strain on the lower back. - Not maintaining a neutral spine, leading to poor posture and potential injuries.
Rounding the back or lifting the heels off the ground, which can compromise form and safety.

Focus on keeping your elbows up throughout the movement to maintain the barbell in the correct position.
Engage your core muscles to stabilize your spine and maintain proper posture. - Initiate the movement by pushing your hips back and down to engage the glutes and hamstrings.
Gradually increase the weight while maintaining proper form to challenge your muscles and progress effectively.