Squat - Front Clean Grip

Recommendations: 2-3 Sets, 6-10 Reps, 80 Wght

Intermediate Quads Glutes Hamstrings Calves Lower Back Strength Barbell Squat Rack Push Compound Gym

Purpose: To develop core strength of the lower and middle body.

Benefits: It is the single best exercise to develop full body strength and increase your fat-burning metabolism.

If using a squat rack or a power rack, set the bar on the rack just below shoulder height and load the bar with the appropriate weights. Ensure that the weights are balanced on the bar (weights equal on both sides). Put on the barbell collars so that the weights cannot slip off the bar. Step under the bar and balance the bar on your upper chest under the chin and hold it with your hands in a clean grip, touching the bar only with your fingers to help keep it in position. Your elbows go straight out in front of you. You may want to wrap a towel around the bar for padding. Keep your back straight, not curved, and your head looking straight forward, not down. Step away from the rack and position your feet shoulder width apart and your toes facing forward. This is your starting position. Slowly bend through your knees until your hips come just lower than parallel. That is, your hip joint comes lower than your knee joints when looking from the side. Ensure that your knees go directly over your knees. Your thighs should now be parallel to the floor and your knees will be about a 90-degree angle. Inhale during this part of the exercise movement. Return to the upright position. To start the upward movement, push your glutes forward and up. Exhale during the upward movement. Repeat for the recommended number of repetitions.

The quads are a set of four muscles in the upper front thigh. All four muscles work to straighten the knee. One of the four (rectus femoris) also helps to bend the hip. Squats are considered a vital exercise for increasing the strength and size of the legs and butt.