Front Squat (Clean Grip)
Main muscle: Quads
Other muscles: Glutes, Hamstrings
Mechanics type: compound
Fitness level: intermediate
Category: Increase strength, Cross-training
- Set the bar in a rack slightly below shoulder level so that when under it, your knees are slightly bent. 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.
- Push upward into the bar and push your hips forward to unrack. 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. Your triceps should remain parallel with the ground. Keep a neutral neck and flat back. This will be your starting position.
- Descend into a squat by pushing your hips and butt backwards. Continue down until the upper legs are at or just below parallel to the floor. Inhale as you perform this portion of the movement.
- Drive up through your heels, pushing your feet and knees out. Continue upward, maintaining tightness head to toe, until you have returned to the starting position. Repeat for the recommended amount of repetitions.