Front Squat (Clean Grip)
Muscles worked
Instructions
- 1To 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.
- 2Lift 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.
- 3Bend 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.
- 4Begin 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.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Front Squat (Clean Grip)
The clean-grip front squat rests the bar on top of the deltoids with the fingers acting only as a guide, which demands more shoulder and wrist mobility than the crossed-arm grip but offers better bar stability once mastered. This variation heavily emphasizes the quads thanks to the upright torso, while demanding strong core bracing to resist the tendency to tip forward. It's the standard grip used in weightlifting, making it an excellent transfer exercise for lifters progressing toward the clean.
check_circleBenefits
- check_circleHeavily emphasizes the quads
- check_circleBuilds wrist and shoulder mobility
- check_circleDirect transfer to the weightlifting clean
- check_circleStrengthens core bracing in the upright position
lightbulbExecution tips
- lightbulbKeep your elbows high throughout the movement
- lightbulbPush your knees outward as you descend
- lightbulbKeep your torso as upright as possible
- lightbulbWork on wrist mobility if the grip feels uncomfortable
warningCommon mistakes
- warningLetting the elbows drop while descending
- warningGripping the bar too far into the hands
- warningLeaning the torso forward
- warningForcing the clean grip without enough mobility
helpFrequently asked questions
What if the clean grip feels uncomfortable?expand_more
Work on wrist and shoulder mobility, or temporarily use the crossed-arm grip instead.
How is this different from a regular front squat?expand_more
The clean grip, standard in weightlifting, offers better bar stability once you've mastered it.
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