Barbell Clean-grip Front Squat
Barbell Clean-grip Front Squat pairs heavy bilateral barbell loading with control through the whole range — for lifters with a base already built.
How to do Barbell Clean-grip Front Squat
- Start by standing with your feet shoulder-width apart and the barbell resting on your upper chest, with your elbows pointing forward.
- Lower your body by bending your knees and pushing your hips back, as if you are sitting back into a chair.
- Keep your chest up and your back straight as you lower down, making sure your knees do not go past your toes.
- Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
- Pause for a moment at the bottom, then push through your heels to stand back up, extending your hips and knees.
- Repeat for the desired number of repetitions.
Barbell Clean-grip Front Squat Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Take the smallest plate jump available once the reps are clean.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Keep a rep or two in reserve on the heaviest sets.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Reset the bar between reps rather than bouncing.
Common Barbell Clean-grip Front Squat Mistakes
Bouncing the bar to get through the hardest inch
Pause briefly so the muscle, not the rebound, does the work.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Grinding heavy singles when the plan called for quality reps
Hold the prescribed effort so the rest of the week stays trainable.
Easier and Harder Than Barbell Clean-grip Front Squat
Swap Barbell Clean-grip Front Squat For
Barbell Clean-grip Front Squat — Frequently Asked Questions
How do you do the Barbell Clean-grip Front Squat?
Start by standing with your feet shoulder-width apart and the barbell resting on your upper chest, with your elbows pointing forward. Lower your body by bending your knees and pushing your hips back, as if you are sitting back into a chair. Keep your chest up and your back straight as you lower down, making sure your knees do not go past your toes. Use a barbell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Barbell Clean-grip Front Squat work?
The Barbell Clean-grip Front Squat primarily targets the glutes. It is classified as a legs exercise and is performed with a barbell.
How many sets and reps of the Barbell Clean-grip Front Squat should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Keep a rep or two in reserve on the heaviest sets. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Barbell Clean-grip Front Squat good for beginners?
Not usually. The Barbell Clean-grip Front Squat is an advanced movement that assumes existing strength and joint control. Build up through easier legs progressions first, then add this once the basics feel comfortable.
What can I do instead of the Barbell Clean-grip Front Squat?
Try the Smith Leg Press, Push-up Inside Leg Kick or the Band Stiff Leg Deadlift. Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.
