Front Squat (Clean Grip)

A front squat variation using an Olympic weightlifting clean grip, where the barbell rests on the shoulders with hands in a narrower position touching only with fingers.

Instructions

1. Position the barbell at approximately shoulder height in a squat rack.
2. Step under the barbell and place it across your front shoulders and upper chest.
3. Use a clean grip by positioning your hands narrowly, touching the bar with only your fingers.
4. Your elbows should remain high and parallel to the floor throughout the movement.
5. Unrack the barbell by driving with your legs while maintaining an upright torso.
6. Step back and position your feet at shoulder-width with toes slightly turned out.
7. Descend by simultaneously bending at your hips and knees until your hamstrings contact your calves.
8. Drive through your heels and midfoot to return to the starting position.

Tips

• The clean grip requires significant wrist flexibility and shoulder mobility to execute safely.
• Keep your elbows high throughout the squat; dropping them destabilizes the barbell.
• Maintain an upright torso to maximize quadriceps development and minimize lower back stress.
• This grip is very popular in Olympic weightlifting and provides excellent quad development.
• Practice mobility work to achieve and maintain the clean grip position comfortably.
• Drive through your heels and midfoot for powerful extension and maximum leg development.