Barbell Clean-grip Front Squat
- Zielmuskel
- Gluteus Maximus, Quadriceps
- Synergistenmuskeln
- Adductor Magnus, Soleus
- Equipment
- Barbell
- Körperregion
- Thighs
- Typ
- Strength
The barbell clean-grip front squat is a front-loaded squat that primarily targets the glutes (gluteus maximus) and quadriceps, with the adductor magnus and soleus assisting. The bar rests across the front delts in a clean-grip front rack, which keeps your torso upright and shifts more work onto the quads while demanding solid wrist, shoulder, and ankle mobility.
Barbell Clean-grip Front Squat: So führst du sie aus
- 1Set the bar in a rack at upper-chest height and load it. Position safety arms or pins just below your bottom-squat depth for a heavy lift.
- 2Step under the bar and rack it across the front of your shoulders, resting on the front delts close to your throat.
- 3Take a clean grip slightly wider than shoulder-width: hook your fingers under the bar and drive your elbows up and forward so your upper arms are nearly parallel to the floor.
- 4Lift your elbows high, brace your core, and unrack the bar by standing tall. Step back into a stance about shoulder-width with your toes turned slightly out.
- 5Take a deep breath, brace, and squat down by sitting between your hips, keeping your torso upright and your knees tracking over your toes.
- 6Descend until your thighs reach at least parallel, keeping your elbows up and your heels flat on the floor.
- 7Drive through your whole foot to stand back up, keeping your chest and elbows high until your hips and knees are fully extended.
- 8Complete your reps, then step forward and re-rack the bar onto the supports under control.
Technik-Tipps
- Keep your elbows pointing up and forward throughout the rep; the moment they drop, the bar rolls toward your fingers and your chest caves.
- Brace your core hard before each descent so your upright torso has a stable trunk to support the front-loaded bar.
- Drive your knees out in line with your toes to keep tension in the glutes and let yourself sit into depth.
- If your wrists or shoulders limit the clean grip, loosen the front rack to a fingertip hold or work on wrist and lat mobility rather than rounding forward.
- Use the safety arms in the rack on heavy sets so you can bail the bar forward safely if you miss a rep.
Häufige Fehler
- Letting the elbows drop during the squat, which collapses the chest forward, shifts the load off your back, and can dump the bar.
- Rising hips-first out of the bottom, which tips your torso forward and turns a quad-focused squat into a strained good-morning on your lower back.
- Squatting only to a quarter or half depth, which shortchanges the glutes and quads and trains a much smaller range than the lift offers.
- Letting the knees cave inward under load, which puts the knee ligaments at risk and leaks power out of the drive.
- Forcing a tight clean grip with stiff wrists or shoulders, which strains the wrists and pulls you out of position instead of building the rack.
Häufig gestellte Fragen
What muscles does the barbell clean-grip front squat work?
It primarily works the glutes (gluteus maximus) and quadriceps, with the adductor magnus and soleus assisting. The front-rack position keeps your torso upright, which emphasizes the quads more than a back squat does.
How is the clean grip different from a crossed-arm front squat?
Both rack the bar on your front delts, but the clean grip hooks your fingers under the bar with elbows high, while the crossed-arm version stacks your arms in front. The clean grip carries over to the clean and is more secure if your wrist and shoulder mobility allow it.
How wide should my stance be?
About shoulder-width with your toes turned slightly out is a solid default. Adjust until you can reach at least parallel depth with your heels flat and your knees tracking over your toes.
Why can't I hold the clean grip on a front squat?
It usually comes down to tight wrists, lats, or triceps that stop you from keeping your elbows high with fingers under the bar. Work on wrist and lat mobility, or use a fingertip grip in the meantime rather than letting your elbows drop.
How many sets and reps should I do?
For strength, 3–5 sets of 3–6 reps works well; for muscle and technique, 3–4 sets of 6–10 reps. Keep your elbows high and depth honest before adding load.
