Front Squat
Barbell Front Squat, Clean-Grip Squat
Quads
Squat
Compound
Advanced
Set it up
Set the bar just below shoulder height and clip the collars on.
Take a rack grip with your fingertips under the bar and the bar resting on the shelf of your front delts.
Stand it up, step back twice, and set your feet shoulder-width with your toes turned out slightly.
Lift your elbows until your upper arms are parallel to the floor, then breathe and brace.
What I say while you lift
Point your elbows at the far wall and keep them there.
Start the rep by bending your knees, not by folding at the hips.
Push your knees out over your second toe as you sit.
Stand up without letting the elbows drop first.
What goes wrong
Elbows falling, which hands the load to your spine.
Gripping the bar in the palms instead of letting the shoulders carry it.
Loading it like a back squat before the rack position holds under fatigue.
31X1
default tempo
Fill your belly at the top, hold it through the bottom, exhale as you lock out.
breathing
Before you load it
If the rack position goes, open your hands and let the bar roll off the front — do not chase it.
Wrist, elbow, or shoulder pain that blocks a clean rack position means back squat or goblet squat instead.