Barbell Clean-Grip Front Squat

준비 자세

1. 01Set the bar at upper chest height in the rack.
2. 02Take a clean-width grip and drive the elbows up to rack the bar on the front delts.
3. 03Keep a full grip or fingertip grip while the bar rests on the shoulders, not the hands.
4. 04Step back to a squat stance with toes slightly out.

수행

1. 01Breathe and brace hard against the front-rack load.
2. 02Squat down with an upright torso and knees tracking over the toes.
3. 03Sit into a full-depth position with elbows staying high.
4. 04Drive straight up out of the hole, leading with the chest and elbows.

체크포인트

• -Elbows stay high enough that the bar never rolls onto the hands.
• -Torso stays near vertical from top to bottom.
• -Knees track in line with the feet without caving.
• -Depth matches the clean receiving position or deeper.

흔한 실수

• -Dropping the elbows and dumping the bar forward.
• -Cutting depth short of the clean catch position.
• -Letting the upper back round under heavy loads.
• -Rising hips-first out of the bottom.