Barbell Clean Grip Front Squat
Description
The barbell clean grip front squat is the standard front squat used in Olympic weightlifting, performed with a clean grip and elbows pointed forward. The bar rests on the front shoulders with fingers loosely under it. The position demands wrist mobility and upper back tightness while building quad and core strength.
Muscle Group
Equipment Required
Barbell Clean Grip Front Squat Instructions
- Set up a barbell in a power rack at upper chest height.
- Step under the bar with elbows up and palms facing the ceiling.
- Let the bar rest across your front shoulders with fingertips loosely under it.
- Stand up to unrack the bar and step back into your stance.
- Set your feet shoulder-width apart, toes turned slightly out.
- Brace your core hard and keep your elbows pointed forward.
- Squat down by sitting back and bending the knees, keeping your torso upright.
- Drive up through your heels while keeping your elbows high. Lock out at the top.
Barbell Clean Grip Front Squat Form & Visual
Barbell Clean Grip Front Squat Benefits
- Olympic lifting standard squat position
- Forces upright torso and strong core engagement
- Builds quad-dominant leg strength
- Develops wrist and upper back mobility
- Strong carryover to clean and jerk
- Trains the rack position under heavy load
Barbell Clean Grip Front Squat Muscles Worked
- Quadriceps
- Gluteus maximus
- Adductors
- Erector spinae
- Core
- Upper back
Barbell Clean Grip Front Squat Variations & Alternatives
- Barbell Front Squat
- Cross Arm Front Squat
- Goblet Squat
- Barbell Clean
