Smith Front Squat (Clean Grip) 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Smith Machine
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Smith Front Squat (Clean Grip) is a compound lower-body exercise performed using a Smith machine, primarily targeting the glutes while also engaging the quads as secondary muscles. By positioning the bar on the upper chest and maintaining a clean grip with elbows high, this exercise encourages an upright torso, strong core engagement, and proper spinal alignment throughout the movement. As you lower into the squat, the glutes and quads work together to control the descent, and then drive the body back up, making it effective for developing lower-body strength, stability, and muscle definition. Its guided bar path also provides added stability, making it a safer option for those focusing on proper form and controlled motion.
How to Perform
Adjust the Smith machine bar so it sits securely across the front of your shoulders at a comfortable height.
Move under the bar and place it on your upper chest, ensuring it feels stable and balanced.
Hold the bar with an underhand grip, keeping your elbows lifted forward to establish the clean grip position.
Brace your core, lift your chest, and maintain a straight back throughout the exercise to protect your spine.
Slowly descend into a squat by bending your hips and knees, keeping weight evenly distributed through your feet.
Pause briefly at the bottom while maintaining good posture, then push through your heels to return to the starting position.
Keep your movements controlled and deliberate, focusing on engaging the glutes and quads with each rep for maximum effectiveness.
★ 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
Focus on driving through your heels to maximize glute activation.
Keep your elbows high to prevent the bar from rolling forward.
Engage your core throughout to maintain spinal stability.
Avoid letting your knees collapse inward; track them in line with your toes.
Maintain a controlled tempo—don’t bounce at the bottom of the squat.
Ensure your feet are positioned to allow a full range of motion without leaning forward.
Keep your chest lifted to reduce strain on your lower back.
Breathe in as you lower and exhale while pushing back up.
Start with lighter weight to master form before progressing to heavier loads.
Pause briefly at the bottom to fully engage the glutes before standing up.
How Not to Perform
Don’t let your elbows drop forward; this shifts the bar and reduces glute activation.
Avoid rounding or arching your back, which can strain your spine.
Don’t let your knees cave inward; this can cause knee injuries and take tension off the glutes.
Avoid leaning your torso too far forward, which shifts work from glutes to lower back.
Don’t bounce at the bottom of the squat, as it wastes energy and increases injury risk.
Avoid lifting your heels off the floor; keep weight evenly distributed through your entire foot.
Don’t hold your breath for too long; improper breathing reduces stability and performance.
Avoid using excessively heavy weight before mastering form; this compromises safety and glute engagement.
Don’t rush the movement; moving too fast limits muscle activation and control.
Avoid looking down or excessively forward; maintain a neutral head position to protect your neck and improve posture.
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.
