Front Squat (Clean Grip)

The Front Squat (Clean Grip) is a highly effective lower body exercise that targets the quadriceps, glutes, and core. By using a clean grip, this variation of the front squat improves shoulder flexibility, core stability, and overall squat strength. This exercise is excellent for athletes and weightlifters aiming to build leg strength, improve posture, and increase performance in other lifts. The front squat (clean grip) is an essential movement in any strength training or athletic conditioning routine.

Step-by-Step Instructions:

1. Set Up the Barbell: Start by placing the barbell on a squat rack at chest height. Position your hands in a clean grip (fingers wrapped around the bar and elbows high).
2. Position the Bar: Step under the bar so that it rests on the front of your shoulders, keeping your elbows high and chest lifted.
3. Grip the Bar: Ensure your hands are close together, with your fingers wrapped around the bar and your thumbs around it for a secure grip.
4. Stand Tall: Take a deep breath, stand tall, and unrack the bar, stepping backward into your squat stance.
5. Perform the Squat: Lower yourself into the squat by bending at the hips and knees, keeping your chest up and your back straight. Descend until your thighs are parallel to the ground or lower.
6. Stand Back Up: Push through your heels to stand back up, extending your legs fully while maintaining a strong core throughout the movement.

The Front Squat (Clean Grip) primarily targets the quadriceps, but also engages the glutes, hamstrings, lower back, and core. Additionally, the front rack position recruits the upper back, shoulders, and forearms to maintain stability during the movement.