Barbell Elevated Heel Clean Grip Squat

Muscles worked

Setup

1. Place a weight plate or squat wedge on the floor and stand with your heels elevated on the edge, feet shoulder-width apart.
2. Position the barbell across the front of your shoulders, resting it on your deltoids and clavicle.
3. Grip the bar slightly wider than shoulder-width with a 'clean grip,' using two to four fingers under the bar with elbows driven up high so your upper arms are parallel to the floor.
4. Step back from the rack, brace your core, and pull your shoulder blades down and back.

How to do it

1. Inhale deeply into your abdomen and begin the descent by bending at the knees and hips simultaneously, keeping your torso as vertical as possible.
2. Lower your hips straight down toward your heels until your hamstrings touch your calves or you reach your maximum depth while maintaining a flat back.
3. Exhale and drive forcefully through the midfoot to return to the starting position, keeping your elbows pointed forward and high throughout the ascent.
4. Maintain a controlled 3-second eccentric (lowering) phase and a powerful 1-second concentric (upward) phase.

Form checklist

• Keep elbows pointed straight ahead; do not let them drop toward your knees.
• Ensure your knees track in line with your toes, avoiding any inward collapse.
• Maintain a proud chest and neutral spine to prevent the barbell from rolling forward.
• Keep your weight distributed through the midfoot, even with the heels elevated.

Pro tips

• Think about 'driving your elbows to the ceiling' as you come out of the hole to prevent your upper back from rounding.
• If wrist mobility is a limitation, use a two-finger grip or lifting straps looped around the bar to maintain the front rack position.

Make it harder

• Add a 2-second pause at the bottom of each repetition to eliminate momentum and increase time under tension.
• Utilize a 4-1-1-0 tempo, emphasizing a very slow descent and a pause at the bottom.

Frequently asked

What muscles does the barbell elevated heel clean grip squat work?

The barbell elevated heel clean grip squat primarily targets the glutes, hamstrings, and quadriceps, and also works the erector spinae as secondary muscles.

What equipment do you need for the barbell elevated heel clean grip squat?

The barbell elevated heel clean grip squat uses barbell.

Is the barbell elevated heel clean grip squat good for beginners?

The barbell elevated heel clean grip squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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