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Smith Front Squat (Clean Grip) strength standards

What is a good Smith Front Squat (Clean Grip)?

For a 180 lb male, an Intermediate Smith Front Squat (Clean Grip) is about 219 lb (1.22x bodyweight). Advanced starts around 280 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Smith Front Squat (Clean Grip) Standards by Bodyweight

Estimates from the FitnessVolt standards model, scaled from the Squat table by a fixed ratio of 0.75. Updated March 29, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 56 86 125 172 224
120 65 98 140 189 243
130 75 110 155 206 262
140 85 122 168 221 280
150 94 133 182 237 297
160 104 144 194 252 314
170 113 155 207 266 329
180 122 166 219 280 345
190 131 176 231 293 359
200 140 186 242 306 374
210 148 196 254 319 388
220 157 206 265 332 401
230 165 215 275 343 415
240 173 224 286 355 428
250 181 233 296 366 440
260 188 242 306 377 452
270 197 251 316 388 464
280 204 260 326 398 476
290 212 268 335 409 487
300 218 276 344 419 498
310 226 284 353 429 509

The Smith Front Squat (Clean Grip) standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.

Smith Front Squat (Clean Grip) Standards by Age

How the Smith Front Squat (Clean Grip) standards change with age, as a 1RM in lb. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.

Age Beginner Novice Intermediate Advanced Elite
15 90 131 183 243 308
20 104 151 209 278 353
25 106 155 215 286 362
30 106 155 215 286 362
35 106 155 215 286 362
40 106 155 215 286 362
45 101 146 204 271 344
50 95 137 191 254 323
55 87 128 177 236 299
60 80 116 162 215 272
65 72 105 146 194 246
70 65 95 131 174 221
75 58 84 117 156 197
80 52 75 105 140 176
85 47 68 94 125 158
90 42 61 85 113 143

The Smith Front Squat (Clean Grip) standard at each level as age rises, for the sex selected above. Exact numbers in the table above.

Check Your Smith Front Squat (Clean Grip) Level

Intermediate
Level score: 50 of 100
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
A 180 lb male lifting 219 lbs (1.22x bodyweight) on the Smith Front Squat (Clean Grip) is at the Intermediate standard for his bodyweight. Enter your own numbers above to see where you stand.

Over 40? Add your age and the calculator also shows an age-adjusted level and an age-30 equivalent, using the McCulloch age factor to scale your lift to peak age. Every age band is in the standards by age table above.

Level score:
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
Age-adjusted score
lb Age-30 equivalent 1RM

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What the Smith Front Squat (Clean Grip) Strength Levels Mean

Beginner

You are learning to hit proper depth on the Smith Front Squat (Clean Grip), building ankle and hip mobility, and developing the bracing pattern needed to keep your torso upright under load.

Novice

You can execute the Smith Front Squat (Clean Grip) with consistent depth and bracing. You are adding weight session to session using linear progression and building foundational leg strength.

Intermediate

Your Smith Front Squat (Clean Grip) technique is solid through heavy loads. You use periodized programming, understand RPE-based autoregulation, and can grind through sticking points without form breakdown.

Advanced

You have refined your Smith Front Squat (Clean Grip) stance, bar position, and breathing to maximize leverage. You train with block periodization, manage fatigue across training cycles, and likely compete or train at a competitive level.

Elite

Your Smith Front Squat (Clean Grip) is at a regional or national competitive standard. You have years of structured peaking cycles behind you and have optimized every technical detail from walkout to lockout.

How to Progress Your Smith Front Squat (Clean Grip)

Tier-specific training recommendations to move your Smith Front Squat (Clean Grip) to the next level.

Beginner → Novice Building Your Foundation
  • Train the Smith Front Squat (Clean Grip) 2x per week, focusing on hitting consistent depth every rep.
  • Use linear progression: add 5 lbs each session as long as form stays solid.
  • Record sets at RPE 6-7 to build volume without excessive fatigue.
  • Prioritize ankle and hip mobility work before each session.
Track progress with the one rep max calculator →
Novice → Intermediate Structured Progression
  • Switch from linear to weekly periodization (e.g., light/medium/heavy days).
  • Add a Smith Front Squat (Clean Grip) variation (pause squats, tempo squats) for weak-point work.
  • Keep most working sets at RPE 7-8, with occasional top singles at RPE 9.
  • Start tracking your training volume (sets x reps x load) week to week.
Plan your RPE-based sessions →
Intermediate → Advanced Periodized Training Blocks
  • Run 4-6 week training blocks with planned intensity peaks and deloads.
  • Use RPE 8-9 for primary sets, RPE 7 for backoff volume.
  • Address specific sticking points with targeted accessory work.
  • Manage fatigue: total weekly sets of 12-20 for the Smith Front Squat (Clean Grip) movement pattern.
Program your backoff sets →
Advanced → Elite Competition-Level Peaking
  • Run structured peaking cycles (8-12 weeks) leading to maximal attempts.
  • Fine-tune technique details: walkout, descent speed, breath timing.
  • Use the RPE chart to hit precise percentages during peaking blocks.
  • Consider competing to test your Smith Front Squat (Clean Grip) under meet conditions.
View RPE-to-percentage chart →

How to Perform Smith Front Squat (Clean Grip)

Smith Front Squat (Clean Grip) demonstration
Primary Muscles glutes
Equipment smith-machine
Difficulty Intermediate
Type Compound
["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.","Continue lowering until your thighs are parallel to the ground or slightly below.","Pause for a moment, then push through your heels to return to the starting position.","Repeat for the desired number of repetitions."]

Read the complete Smith Front Squat (Clean Grip) guide on FitnessVolt →

Where Do These Smith Front Squat (Clean Grip) Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Smith Front Squat (Clean Grip) table is the Squat table scaled by a fixed FitnessVolt ratio of 0.75 (confidence: low). It is a set of targets, not a measured population. There is no competition or gym dataset for the Smith Front Squat (Clean Grip) itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

  • Level tables: the FitnessVolt strength standards model, not meet data.
  • Method: Strength standards methodology - how the level tables are built and where each data source on the site comes from.
Cite this Fitness Volt strength standards model, 2026. Beginner to Elite levels are model values, not competition percentiles. https://fitnessvolt.com/strength-standards/methodology/

Frequently Asked Questions

A "good" Smith Front Squat (Clean Grip) depends on your bodyweight, sex, and training background. The Intermediate tier is a useful first serious target, while Advanced and Elite represent much harder standards. Use the table above for the number closest to your bodyweight.
Many lifters can reach the Intermediate tier on the Smith Front Squat (Clean Grip) after steady training, but the timeline depends on starting point, technique, programming, recovery, and bodyweight changes. Treat the tier as a benchmark, not a deadline.
They are estimates from the FitnessVolt strength standards model. The Smith Front Squat (Clean Grip) table is the Squat table scaled by a fixed FitnessVolt ratio of 0.75 (confidence: low). It is a set of targets, not a measured population.
For weighted lifts, enter a clean raw 1RM or an estimated 1RM from a recent hard set. For rep-based movements, enter controlled full-range reps. Avoid equipped lifts, partial reps, or bounced reps unless you are comparing against the same style every time.

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Written by Tom Miller, CSCS · Reviewed by Editorial Team
Tom Miller, CSCS, is a Sr. Editor & Content Strategist with 10 years of experience in Powerlifting and Personal Training. As a Certified Strength and Conditioning Specialist, he is dedicated to delivering informative, engaging, and reliable health and fitness content. His work has been featured on websites including the-sun.com, Well+Good, Bleacher Report, Muscle and Fitness, UpJourney, Business Insider, NewsBreak and more.