glutessmith machine
smith front squat (clean grip)
smith front squat (clean grip) is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Set up the smith machine with the barbell at shoulder height.
Step 2. Stand facing the barbell with your feet shoulder-width apart.
Step 3. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
Step 4. Step back and position the barbell on your front shoulders, resting it on your collarbone and deltoids.
Step 5. Keep your chest up, back straight, and core engaged.
Step 6. Lower your body by bending at the knees and hips, as if sitting back into a chair.
Step 7. Continue lowering until your thighs are parallel to the ground or slightly below.
Step 8. Pause for a moment, then push through your heels to return to the starting position.
Muscles & body parts
Primary muscles
glutes
Secondary muscles
quadricepshamstringscalvescore
Primary body parts
thighsglutes
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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