Front Squat (Clean Grip)

Improve clean technique and leg strength with this Olympic lift variation.

The clean grip front squat is essential for Olympic lifters and functional athletes. It teaches proper bar position while building strength in the quads, core, and posterior chain.

Instructions

  1. Set the barbell at shoulder height and position it across your front delts using a clean grip (fingertips under the bar).
  2. Keep your elbows high and chest up as you unrack the bar.
  3. Step back into a shoulder-width stance with toes turned out slightly.
  4. Squat down by bending your hips and knees, keeping your torso upright and elbows lifted.
  5. Drive through your heels to return to standing while keeping tension in your core.

Related Muscle Groups