Intermediate exercise
Front Barbell Squat
Also called Clean-Grip Front Squat, Cross-Arm Front Squat, Front Squat, Front Squat (Clean Grip)
Technique
How to perform Front Barbell Squat
- Set a barbell in a rack at upper-chest height and load it evenly.
- Step under the bar and rest it across the fronts of your shoulders with your elbows held high.
- Use either a clean grip with your fingers under the bar or a cross-arm grip with your hands over the bar; in either setup, keep the bar supported by your shoulders rather than your hands.
- Stand to unrack the bar, step back, and place your feet about shoulder-width apart with your toes turned slightly outward.
- Brace your trunk and inhale as you bend your hips and knees, keeping your chest tall and elbows lifted.
- Descend to the deepest position you can control without losing the bar position.
- Exhale as you drive through your feet and extend your knees and hips to return to standing.
- Repeat for the prescribed repetitions.
GymDaze demonstration
Watch Front Barbell Squat
Programming relevance
Muscles involved
Primary targets: Rectus Femoris, Gluteus Maximus, Vastus Lateralis, Vastus Medialis.
MuscleScoreRole