Front Squat (Clean Grip)

Legs · Barbell

How to do it

Bar in the rack slightly below shoulder height. Step under and rest it on your front delts against your collarbones with a **clean grip**: hands at shoulder width and only your fingertips under the bar, elbows very high. Squat with an upright torso past parallel and stand by pushing the floor away. It is the clean receiving position, so it trains both at once. The classic mistake is gripping the bar with your whole hand: the wrist runs out of room and the elbows drop.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Core, Glutes

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