Barbell Clean-Grip Front Squat 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Barbell
Fitness Level
Advanced
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Barbell Clean-Grip Front Squat is a compound lower-body exercise primarily targeting the glutes, with the quadriceps serving as a significant secondary muscle group. Using a barbell placed on the front of the shoulders with elbows pointing forward and up, the movement involves lowering the body into a controlled squat by bending the knees and pushing the hips back while keeping the chest upright and back straight. This exercise emphasizes pushing through the heels to return to a standing position, engaging both glutes and quads effectively. It requires core stability to maintain an upright torso and proper front-rack positioning throughout the movement, making it a highly effective exercise for building strength and muscle in the posterior chain and legs.
How to Perform
Position yourself under the barbell so it rests across the front of your shoulders, with your elbows lifted and pointing forward. Grasp the bar with a clean grip, keeping your wrists straight and chest tall.
Lift the bar off the rack by extending your legs and slightly moving the bar backward. Step back carefully one or two steps to clear the rack while maintaining a stable stance.
Stand with your feet about shoulder-width apart, toes slightly angled outward, and engage your core to stabilize your torso.
Begin the descent by pushing your hips back and bending your knees simultaneously, keeping your chest upright and your spine neutral. Ensure your elbows remain elevated to support the bar and prevent it from rolling forward.
Lower yourself until your thighs are parallel to the floor or go deeper if your mobility allows, maintaining controlled movement and steady breathing.
Briefly pause at the bottom of the squat to maintain tension in the glutes and quads.
Press through your heels to extend your knees and hips, driving your body back up to the starting position, while keeping your torso upright and elbows high to support the bar throughout the lift.
Maintain consistent focus on core engagement, proper breathing, and controlled movement to maximize glute activation and reduce risk of injury.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Grasp the barbell using a clean grip, placing your fingers under the bar and keeping your elbows lifted and directed forward. Maintaining this position ensures the bar stays stable and reduces strain on your wrists and shoulders. Never let your elbows drop, as this can cause the bar to shift forward and compromise your form.
Lower your hips until your thighs are roughly parallel to the floor, or slightly deeper if your mobility allows. This position maximizes activation of the glutes, quadriceps, and hamstrings. Avoid shallow squats, as they decrease the effectiveness of the movement.
Take a deep breath in as you descend, filling your core with air to stabilize your spine. Exhale steadily as you push through your heels to return to the standing position, maintaining control throughout the lift.
Keep your chest upright and core engaged the entire time. This not only protects your lower back but also ensures that the glutes and quads do the majority of the work rather than your spine or knees.
How Not to Perform
Do Not Let Elbows Drop: Avoid letting your elbows fall forward or downward, as this can cause the barbell to roll, place excessive stress on your wrists and shoulders, and shift the work away from the glutes and quads.
Do Not Lean Forward: Leaning your torso too far forward reduces glute activation, increases lower-back strain, and turns the movement into a poor variation of a front squat.
Do Not Rise on Your Toes: Keep your heels grounded throughout the lift. Pushing off your toes shifts tension away from the glutes and quads and can destabilize your knees.
Do Not Shorten Your Squat: Avoid performing partial squats where your thighs do not reach at least parallel to the floor, as this limits engagement of the glutes, quads, and hamstrings.
Do Not Hold Your Breath Improperly: Holding your breath incorrectly can increase blood pressure and reduce core stability. Inhale while lowering and exhale while rising to maintain proper intra-abdominal pressure.
Do Not Use Excessive Weight Too Soon: Using weight that is too heavy can compromise form, making it difficult to maintain an upright chest and proper elbow position, and increases the risk of injury.
Do Not Neglect Core Engagement: Failing to brace your core allows your spine to round, reducing glute activation and placing unnecessary stress on the lower back.
Do Not Rush the Movement: Performing the squat too quickly reduces muscle control and focus on the glutes and quads, increasing the chance of injury and wasting energy.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
