TETSUBarbell Clean-Grip Front Squat vs Swimmer Kicks
The Barbell Clean-Grip Front Squat and the Swimmer Kicks both train the glutes as their primary muscle. The Barbell Clean-Grip Front Squat uses a barbell while the Swimmer Kicks are bodyweight-only. Here is how they compare and when to pick each.
Side-by-side comparison
| Barbell Clean-Grip Front Squat | Swimmer Kicks | |
|---|---|---|
| Primary muscle | glutes | glutes |
| Body part | upper legs | upper legs |
| Supporting muscles | quadriceps, hamstrings, calves and core | hamstrings, quadriceps and calves |
| Equipment | barbell | bodyweight |
| Steps in our guide | 6 | 5 |
How each one starts
Barbell Clean-Grip Front Squat — first steps
- Start by standing with your feet shoulder-width apart and the barbell resting on your upper chest, with your elbows pointing forward.
- Lower your body by bending your knees and pushing your hips back, as if you are sitting back into a chair.
Swimmer Kicks — first steps
- Lie face down on a mat with your arms extended overhead.
- Engage your core and lift your chest and legs off the ground simultaneously.
Full step-by-step guides are linked below.
Which should you choose?
The Barbell Clean-Grip Front Squat lets you load the heaviest weights and progress in small, steady jumps. The Swimmer Kicks need no equipment and scale through leverage, tempo and reps. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the glutes adapting.
Full form guides
Common questions
Is the Barbell Clean-Grip Front Squat better than the Swimmer Kicks?
Neither is universally better — both train the glutes as the primary mover. The Barbell Clean-Grip Front Squat lets you load the heaviest weights and progress in small, steady jumps, while the Swimmer Kicks need no equipment and scale through leverage, tempo and reps. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Barbell Clean-Grip Front Squat and the Swimmer Kicks in the same program?
Yes, but usually not in the same session — they overlap heavily on the glutes. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Barbell Clean-Grip Front Squat and the Swimmer Kicks work the same muscles?
The primary muscle is the same: the glutes. Supporting muscles differ slightly — quadriceps, hamstrings, calves and core for the Barbell Clean-Grip Front Squat versus hamstrings, quadriceps and calves for the Swimmer Kicks.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.