Front Squat (Clean Grip)

Exercise Data

Type: Strength
Main Muscle Worked: Quadriceps
Other Muscles: Abdominals, Glutes, Hamstrings
Equipment: Barbell
Mechanics Type: Compound
Level: Intermediate
Sport: No
Force: Push
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9.1

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Excellent

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Front Squat (Clean Grip) Images

Front Squat (Clean Grip)
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Front Squat (Clean Grip)
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Front Squat (Clean Grip) Guide

Main Muscle: Quadriceps

  1. To 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.
  2. Lift 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.
  3. Bend 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.
  4. Begin 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.



Alternative Exercises For Front Squat (Clean Grip)

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of people found this review helpful

Review: Front Squat (Clean Grip)

Exercise Rating
10/10

Oct 21, 2013 10:45 AM: A wonderful alternative to squats. Just remember to have the bar RESTING on your fingertips, do not grasp it as you regularly would.



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Review: Front Squat (Clean Grip)

Exercise Rating
10/10

Sep 2, 2013 8:24 AM: Best.



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Review: Front Squat (Clean Grip)

Exercise Rating
10/10

Feb 25, 2013 3:15 PM: That's a cool method. Always taking the bar first with your legs. With the bar slightly on your throat.



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Tip: Front Squat (Clean Grip)

Exercise Rating
9/10

Feb 12, 2013 2:18 PM: I hold the bar with cross arms resting on my shoulders I tried it like this and my elbows hurt so bad and kept making slight snapping sounds, I really disliked the tension. I don't recommend this hand positioning if you have weak joints/loose ligaments, Other than that great exercise



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Review: Front Squat (Clean Grip)

Exercise Rating
10/10

Jan 13, 2013 6:48 AM: Learning how and where to hold the bar was the hardest part. This became my favorite leg exercise after that.



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Review: Front Squat (Clean Grip)

Exercise Rating
10/10

Jan 3, 2013 11:45 PM: one of my favs!hits the front of your quads good and core.



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Review: Front Squat (Clean Grip)

Exercise Rating
10/10

Dec 30, 2012 5:35 PM: Really good for core building. I do three sets of semi-heavy front squats followed by three heavy sets of wide-stance back squats.



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Review: Front Squat (Clean Grip)

Exercise Rating
10/10

Sep 7, 2012 4:28 PM: Amazing exercise. I do normal back squats and follow that with front squats. Beast workout!



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Tip: Front Squat (Clean Grip)

Exercise Rating
10/10

Jul 26, 2012 9:58 PM: This is far



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