Barbell Clean-Grip Front Squat

1. Begin with the barbell in a squat rack at about chest height. Stand in front of the bar so that it is resting on the front of the shoulders. Keep your elbows high to create a shelf with your shoulders for the bar to sit on.

2. Grasp the bar slightly wider than shoulder-width with a clean grip (palms facing up and fingers under the bar slightly outside of the shoulders). Step back from the rack.

3. Stand with your feet slightly wider than hip-width apart with your toes slightly pointed out.

4. Brace your core, keep your chest up, and look straight ahead.

5. Inhale and begin to lower your body by bending your knees and sitting back with your hips. Ensure your knees track in line with your toes.

6. Continue to lower yourself until your thighs are at least parallel to the ground, keeping your weight on your heels.

7. Exhale and drive through your heels to extend your knees and hips, returning to the starting position.

8. Repeat for the desired number of repetitions before carefully re-racking the barbell.

Safety Tips: - Make sure to warm up properly before attempting this exercise. - Keep the elbows high throughout the movement to avoid the bar rolling off your shoulders. - Maintain a straight back and avoid rounding it as you squat down. - Start with a lighter weight to perfect the technique before progressing to heavier loads. - If new to this exercise, consider practicing the movement with just the barbell or with a qualified trainer's supervision.

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