Barbell Clean-Grip Front Squat

Muscles worked

Setup

1. Set the barbell in a rack at mid-chest height.
2. Grip the bar slightly wider than shoulder-width with a clean grip, allowing the bar to rest on the front of your deltoids.
3. Drive your elbows up until your upper arms are parallel to the floor, creating a 'shelf' for the bar with your shoulders.
4. Step back from the rack and set your feet shoulder-width apart with toes slightly pointed outward.

How to do it

1. Inhale deeply into your abdomen and brace your core to create a rigid torso.
2. Lower your hips straight down by bending at the knees and hips simultaneously, keeping your elbows high and chest vertical.
3. Descend until your thighs are at least parallel to the floor, maintaining a neutral spine throughout the range of motion.
4. Exhale as you drive through the midfoot to return to the starting position, focusing on keeping the elbows pointed forward.

Form checklist

• Keep elbows high and parallel to the floor to prevent the bar from rolling.
• Maintain a vertical torso to keep the weight centered over your midfoot.
• Ensure knees track in line with your toes and do not cave inward.
• Keep your heels firmly planted on the ground at all times.
• Maintain a neutral head position, looking straight ahead.

Pro tips

• Think about 'driving your elbows to the ceiling' as you transition from the bottom of the squat to prevent chest collapse.
• If wrist mobility is a limitation, use a two-finger grip on the bar rather than a full fist to maintain the front rack position.
• Actively 'spread the floor' with your feet during the ascent to maximize glute and adductor engagement.

Make it harder

• Add a 3-second pause at the bottom of the movement to increase time under tension and eliminate momentum.
• Utilize a 4-second eccentric (lowering) phase to enhance muscle fiber recruitment and control.

Frequently asked

What muscles does the barbell clean-grip front squat work?

The barbell clean-grip front squat primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the erector spinae and obliques as secondary muscles.

What equipment do you need for the barbell clean-grip front squat?

The barbell clean-grip front squat uses barbell.

Is the barbell clean-grip front squat good for beginners?

The barbell clean-grip front squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
• Alternate Knee Cross Over Sit Against WallIntermediate · calves, glutes, hamstrings, and quadriceps