Smith Front Squat (Clean Grip)

Setup

1. 01Set the Smith bar just below shoulder height.
2. 02Step in and rack the bar across the front delts with fingers under it, elbows driven high.
3. 03Set feet shoulder width, directly under or slightly in front of the bar.
4. 04Rotate to unrack while keeping the elbows up and chest tall.

Execution

1. 01Brace and squat straight down between the hips.
2. 02Keep the elbows high so the bar stays seated on the shoulders.
3. 03Descend to parallel or below with the torso near vertical.
4. 04Drive up through the whole foot, leading with the chest and elbows.

Checkpoints

• -Elbows stay lifted through the entire rep.
• -Torso remains upright, aided by the fixed bar path.
• -Bar rests on the shoulders, not hanging in the hands.
• -Knees track forward and out over the toes without caving.

Common mistakes

• -Letting the elbows drop and dumping the bar forward into the wrists.
• -Gripping the bar with a full fist when wrist mobility does not allow it.
• -Leaning into a back-squat torso angle.
• -Cutting depth instead of owning the bottom position.