Barbell Front Squat
Also known as: Front Squat, BB Front Squat, Front Barbell Squat, Clean Grip Front Squat
Body region
Muscles
Main
Helps
Holds
Equipment
Technique
- Set the bar at upper-chest height in a rack, step under it and rest it on the front of your shoulders.
- Hold it with fingertips just outside the shoulders, elbows pointing forward and high; unrack and step back.
- Stand with feet shoulder-width apart and brace your abs.
- Squat straight down between your heels, keeping the torso upright and elbows up.
- Drive up through the whole foot until you stand tall.
Cues
- Lead with the elbows: keep them high on the way up.
- Stay more upright than in a back squat.
- Let the knees travel forward over the toes.
Common mistakes
- Dropping the elbows so the bar rolls forward.
- Rounding the upper back under the load.
- Squeezing the bar in a full grip when wrist mobility does not allow it, which pulls the elbows down.