Smith Front Squat with Clean Grip

Muscles worked

Setup

1. Set the Smith machine bar to mid-chest height and stand with your feet shoulder-width apart, positioned slightly in front of the bar.
2. Rest the bar across your front deltoids and clavicle, avoiding the throat.
3. Use a clean grip by placing your fingertips under the bar, palms facing up, and driving your elbows forward until they are parallel to the floor.
4. Rotate the bar to unrack it and brace your core tightly to stabilize your spine.

How to do it

1. Inhale and lower your hips straight down, keeping your elbows high and chest up to maintain a vertical torso.
2. Continue the descent until your thighs are at least parallel to the floor, or as deep as your mobility allows without rounding your lower back.
3. Drive through your mid-foot to return to the starting position, exhaling as you pass the midpoint of the ascent.
4. Maintain a controlled 3-second lowering phase and a powerful 1-second upward phase.

Form checklist

• Keep elbows pointed forward and high throughout the entire movement to prevent the bar from rolling.
• Maintain a vertical torso and avoid leaning forward into the bar.
• Ensure your knees track in line with your toes and do not cave inward.
• Keep your heels firmly planted on the floor at all times.

Pro tips

• Focus on pushing your elbows toward the ceiling during the ascent to engage the upper back and keep the weight centered over your mid-foot.
• If wrist mobility is a limitation, use a two-finger grip or 'hook' the bar rather than trying to wrap your whole hand around it.

Make it harder

• Add a 2-second pause at the bottom of the movement to increase time under tension and eliminate momentum.
• Perform 1.5 reps by descending fully, rising halfway, descending again, and then standing all the way up.

Frequently asked

What muscles does the smith front squat with clean grip work?

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

What equipment do you need for the smith front squat with clean grip?

The smith front squat with clean grip uses smith machine.

Is the smith front squat with clean grip good for beginners?

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

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