Exercise guide
Front Squat (Clean Grip)
The clean-grip Front Squat places the bar across the front shoulders while the fingers remain beneath it. The quadriceps provide the main effort while the abdominals, glutes, and hamstrings help stabilize and stand from the squat. The hands guide the bar but should not carry its full weight.
Training context
Muscles Worked by the Clean-Grip Front Squat
The quadriceps extend the knees while the glutes and hamstrings assist with hip extension. The abdominals and upper back keep the torso and bar position organized.
Wrist, shoulder, and upper-back mobility affect the front rack. Lifters who cannot hold a full grip may use the fingertips while working toward a more comfortable position.
Technique overview
Keep the elbows high throughout the squat
Set the bar on the shoulder shelf with the elbows pointing forward. Step into a comfortable stance and squat between the legs while the knees follow the feet. Descend only as far as the heels, elbows, and torso remain controlled. Push through the floor to stand and rerack carefully.
Treat this as an overview and use a range, pace, and setup you can control.