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Front Squat (Clean Grip)

in Quadriceps Exercise


Main Muscle Worked: Quadriceps

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Front Squat (Clean Grip) - Exercise Guide

Step 1

Place a barbell on a rack at a height that’s slightly below your shoulders when you stand. Load it with weights according to your preference.

Step 2

Step under the bar and place the handle across your front shoulders. The barbell should be slightly touching your throat.

Step 3

Protract your shoulders to create a rack for the barbell.

Step 4

Hold the barbell with only the fingers of your hands (clean grip).

Step 5

Lift the barbell off the rack by pushing it with your legs as you straighten your torso.

Step 6

Step away from the rack and stand up straight with your feet shoulder width away from each other. Your toes must be pointing out. Keep your head and elbows up with your back as straight as possible. Keep these engagements all throughout this exercise. This is your starting position.

Step 7

Lower yourself by bending your hips and knees at the same time. Continue until your hamstrings touch your calves. Use your abductors (thigh muscles) to push your knees as you descend. Inhale as you do this.

Step 8

Pause for a moment then slowly raise your body by extending your hips and knees at the same time. Exhale as you do this. Continue until you’re back to your starting position.


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