Exercise
Smith front squat (clean grip)
Smith front squat (clean grip) is a moderate exercise. It trains glutes.
Detailed explanation
Set up the smith machine with the barbell at shoulder height. Stand facing the barbell with your feet shoulder-width apart. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. Step back and position the barbell on your front shoulders, resting it on your collarbone and deltoids.
Keep your chest up, back straight, and core engaged. Lower your body by bending at the knees and hips, as if sitting back into a chair. Pause for a moment, then push through your heels to return to the starting position.
Step by step
- 1
Set up the smith machine with the barbell at shoulder height.
- 2
Stand facing the barbell with your feet shoulder-width apart.
- 3
Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
- 4
Step back and position the barbell on your front shoulders, resting it on your collarbone and deltoids.
- 5
Keep your chest up, back straight, and core engaged.
- 6
Lower your body by bending at the knees and hips, as if sitting back into a chair.
- 7
Continue lowering until your thighs are parallel to the ground or slightly below.
- 8
Pause for a moment, then push through your heels to return to the starting position.
- 9
Repeat for the desired number of repetitions.
