Target Muscles
| Basic Muscle Groups |
|---|
| Quadriceps (Main Target) |
| Upper-back |
| Hamstrings |
| Glutes |
| Lower-back |
| Trapezius |
| Advanced Muscle Groups |
|---|
| Front-deltoid (Main Target) |
| Latissimus-dorsi |
| Erector-spinae |
| Triceps |
| Biceps |
Difficulty
Steps
Start with the barbell on the floor and stand with your feet shoulder-width apart, toes under the bar.
Bend at the knees and hips to grip the bar with hands slightly wider than shoulder-width apart, palms facing towards you.
Lift the barbell by extending your hips and knees, keeping your chest up and back flat.
Clean the barbell to the front rack position by quickly flipping your elbows under the bar and resting it on your shoulders.
Lower into a squat by bending your knees and hips, keeping your chest up and heels on the ground.
Drive through your heels to return to the starting position.
Benefits
The barbell clean grip front squat targets the quadriceps, glutes, and lower back while also engaging the shoulders, triceps, and biceps. It improves lower body strength, mobility, and stability.
Equipments
