Barbell clean grip front squat

Category

Powerlifting

Difficulty

Intermediate

Equipment

Barbell

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Erector Spinae

How to do it

1. Stand with your feet shoulder-width apart, holding a barbell with a clean grip (palms facing up, elbows pointing forward). The barbell should rest on the front of your shoulders, and your fingers should be under the bar to support it.
2. Begin the squat by pushing your hips back and bending your knees, lowering your body until your thighs are parallel to the floor or slightly below.
3. Push through your heels to return to the starting position, extending your hips and knees fully. Repeat for the desired number of repetitions.

Form tips

• Ensure your elbows stay high throughout the movement to keep the barbell in place.
• Lower your body slowly and with control to maximize muscle engagement and prevent injury.
• Breathe steadily, exhaling as you push up and inhaling as you lower down.