The Barbell Clean-Grip Front Squat is a compound exercise that primarily targets the quadriceps, but also works the hamstrings, glutes, core, and upper back muscles. This exercise involves holding a barbell with a clean grip (fingers under the bar, elbows pointing forward) in front of the body while performing a squat movement.
How to perform
To perform the Barbell Clean-Grip Front Squat:1. Start by setting up a barbell in a squat rack at about shoulder height. Stand facing the barbell and grip it with both hands slightly wider than shoulder-width apart, using a clean grip (fingers under the bar, elbows pointing forward).
2. Step under the bar and position it across the front of your shoulders, resting on your collarbone. Keep your elbows lifted and pointing forward to create a shelf for the barbell to rest on.
3. Take a deep breath, brace your core, and unrack the barbell by standing up with it. Take a couple of steps back to clear the rack.
4. Stand with your feet hip-width apart, toes slightly turned out, and engage your core. Keep your chest up, back straight, and shoulders pulled back throughout the movement.
5. Initiate the squat by pushing your hips back and bending your knees, lowering your body towards the ground. Keep your weight in your heels and maintain your chest up.
6. Descend until your thighs are parallel to the ground or slightly below, making sure to keep your knees in line with your toes and not collapsing inward.
7. Drive through your heels and push your hips forward to return to the starting position, fully extending your hips and knees.
8. Repeat for the desired number of repetitions.
9. Once you have completed your set, carefully rack the barbell back in the squat rack.
It is important to start with a lighter weight when performing the Barbell Clean-Grip Front Squat and focus on proper form before increasing the load. Always consult with a fitness professional before starting a new exercise routine.
Equipment required
Barbell
Barbell equipment consists of a long metal bar with weighted plates attached on each end. It is primarily used for strength training exercises like squats, deadlifts, and bench presses. The barbell allows for a wide range of movements that target multiple muscle groups simultaneously, making it a versatile tool for building muscle mass and increasing overall strength. It is commonly used by athletes, bodybuilders, and fitness enthusiasts to improve physical performance and achieve fitness goals.