The first time I saw someone do a front squat clean grip in my gym, I legit thought, “Nope, not for me.”
It looked rough. Wrists bent like crazy. Elbows pointing to the ceiling. Bar just chilling on the shoulders like it was no big deal. Meanwhile, I could barely get my hands into position without feeling like my forearms were gonna explode.
I figured that was some Olympic lifting elite-level stuff — not something I’d ever need to worry about.
But here’s the thing — in most commercial gyms now, clean grip’s everywhere. Coaches use it. Strength programs include it. And after hearing it was better for posture, clean carryover, and upper back strength, I finally gave in and tried it.
Did I fail the first few reps? Yeah. Did I feel like I was about to fold in half? Also yes.
But over time — and with a ton of trial and error — it started to make sense.
How I Got the Front Squat Clean Grip to Finally Feel Right
Before I nailed the front squat clean grip, I thought it was all about wrist pain and awkward form. But once I learned the actual steps — and stopped muscling through it — everything changed.
What It Is
It’s a front squat where the barbell rests on your front delts, elbows stay high, and you support it with a clean-style rack position — fingers under the bar, not gripping it tight.
Step-by-Step: How I Learned the Clean Grip
- Mobility first — I spent 5–10 mins opening up my lats, wrists, and triceps before every session.
- PVC pipe drills — just working on the rack position without load helped me get the feel without the pressure.
- Front rack holds on the rig — elbows high, fingers under, bar locked in.
- Started light, and stayed light — didn’t even squat heavy until the rack felt solid.
- Lifted elbows first, then found finger placement — not the other way around. Total game changer.
What Muscles It Hits
Clean grip doesn’t change the main targets — but it does change how hard they work.
- Primary: Quads, glutes, abs, upper back.
- Secondary: Hamstrings, adductors, calves, shoulders.
And compared to something like a cross grip, this one hits my thoracic spine and core a bit harder — especially under fatigue.
Why I Stuck with Clean Grip | Benefits of the Clean Grip
Honestly, it wasn’t about “looking like a lifter.” I stuck with clean grip because:
- It forced me into better posture.
- My upper back and abs got way stronger.
- Carryover to cleans and jerks? Big time.
- I stopped folding forward on heavy reps.
Plus, once it clicks, it just feels locked in. Like the bar’s not going anywhere, even when it gets heavy.
Grip Tips That Actually Helped
Let’s be real — I tried a lot of random advice before something actually stuck. Here’s what worked:
- Elbows HIGH. Like, higher than you think.
- Relax your hands. You’re not holding the bar — your delts are.
- Wrists bend — it’s fine. Don’t try to keep them perfectly straight.
- “Chest up, elbows up” became my go-to cue before every single rep.
- External feedback — I had a coach film from the side. One quick clip fixed half my issues.
Rookie Mistakes I Made and How I Cleaned Them Up
And yeah… I made all the classic errors before I figured this thing out:
- Bar jammed into my throat. Fix: Adjust bar position lower, more on delts.
- Gripping too hard. Fix: Open fingers, trust the rack.
- Elbows dropped mid-rep. Fix: Focused on lat/upper back tension and kept sets clean.
- Upper back collapsed under fatigue. Fix: Front rack holds, paused reps, and bracing better at the top.
Once I cleaned those up and dialed in my setup, everything about the front squat clean grip just felt smoother. Way more stable. And yeah — it took time. But now it’s a go-to in my training, especially in a fast-paced gym setting where tight form matters more than flashy reps.
Why Don’t Some Lifters Use Clean Grip in Comps?
I used to wonder the same thing — if front squat clean grip is so great, why do I keep seeing lifters swap it out during certain phases?
Here’s what I found out:
It really comes down to training goals. Olympic lifters usually front squat with clean grip to stay specific to the clean. Makes sense — you wanna squat how you lift.
But during certain blocks, especially high-volume ones, they’ll switch things up. Sometimes it’s straps, sometimes cross grip. Why? To give their wrists and elbows a break without ditching the front squat completely.
I’ve even seen some lifters switch grips mid-training cycle in commercial gyms — just to keep moving without cooking their joints.
So no, it’s not that clean grip is “bad” or unnecessary. It’s more like… use it when it makes sense. And don’t be afraid to mix it up if your body’s screaming.
For me, clean grip is the default — but now I know when to give it a rest too.
Clean grip felt rough at first, but it was worth it. If you train in a commercial gym and care about carryover to real lifts — learn it.
Hi, I’m the editor here at Leadman Fitness. We’re a manufacturer focused on producing top-quality barbells, plates, kettlebells, dumbbells, and strength training gear. I’ve been into sports and fitness for years, and I know my way around all kinds of gym equipment—both from using it and helping create it.
I spend a lot of time understanding the real problems people run into in the gym—whether it’s beginners trying to pick the right gear or experienced lifters looking for something more durable. I stay in close touch with our production team and talk directly with other equipment makers, so we’re always improving based on what real lifters and coaches are looking for.
What I share comes from hands-on experience—stuff that actually helps people train better, not just in theory, but in real gyms.