LiftSets / Exercises / Front Squat (Clean Grip)

Front Squat (Clean Grip)

Works the quadriceps. Helped by the abdominals, glutes and hamstrings.

Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.

Muscles worked

quadricepsabdominalsgluteshamstrings

Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.

Kit	Barbell
Level	Intermediate

To begin, first set the bar in a rack slightly below shoulder level. Rest the bar on top of the deltoids, pushing into the clavicles, and lightly touching the throat. Your hands should be in a clean grip, touching the bar only with your fingers to help keep it in position.
Lift the bar off the rack by first pushing with your legs and at the same time straightening your torso. Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head and elbows up at all times. This will be your starting position.
Bend at the knees, sitting down between your legs. Continue down until your hamstrings are on your calves. Keep your knees aligned with your feet by consciously using your abductors to push your knees out as you squat.
Begin to raise the bar as you exhale by pushing the floor mainly with the heel or middle of your foot as you straighten the legs again and return to the starting position.

Log Front Squat (Clean Grip) with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.

Coming soon to the App Store