How to Squat Clean

To perform a squat clean, begin by standing with your feet shoulder-width apart, holding a pair of kettlebells on the floor just outside your feet. Engage your core and keep your back straight as you prepare for the lift. Using a powerful triple-extension motion, which involves extending your hips, knees, and ankles simultaneously, pull the kettlebells upward. As the weights reach your shoulders, swiftly drop down into a full squat position with the kettlebells resting in front of your shoulders. Finally, push through your heels to stand back up, completing the movement.

Introduction:

The squat clean is a cornerstone exercise in CrossFit, combining strength, power, and technique to lift a barbell from the ground to the shoulders in one fluid motion. This dynamic movement not only builds muscle and increases strength but also improves overall athletic performance and functional fitness. Aimed at those with basic knowledge of CrossFit training, this guide will break down the squat clean step by step, ensuring you have the information you need to perform it safely and effectively.

Steps in the Squat Clean movement

1. Starting Position:
  - Stand with your feet hip-width apart.
  - Position the barbell over the middle of your feet.
  - Grip the barbell with a hook grip (thumb wrapped around the bar, fingers over the thumb) slightly wider than shoulder-width.
  - Bend at the hips and knees, keeping your back straight, chest up, and eyes forward.
2. First Pull:
  - Initiate the lift by extending your knees and hips.
  - Keep the bar close to your body as you lift it off the ground.
  - Engage your lats to maintain the bar’s proximity to your shins and thighs.
3. Transition:
  - As the bar passes your knees, shift your torso to a more vertical position.
  - Prepare for the explosive movement by loading your hamstrings and glutes.
4. Second Pull:
  - Perform a powerful shrug by explosively extending your hips, knees, and ankles.
  - Pull the bar upward with your arms, keeping your elbows high and out to the sides.
  - Reach full extension, with your body in a straight line from head to toe.
5. Pull Under:
  - Quickly pull yourself under the bar by rotating your elbows around and under the bar.
  - Drop into a full squat position as you catch the bar on your shoulders.
  - Keep your chest up and elbows high.
6. Squat and Stand:
  - Stand up from the squat position by extending your knees and hips.
  - Ensure the bar remains balanced on your shoulders.
  - Finish the movement standing tall with the barbell securely held on your shoulders.

What Equipment is needed

Barbell: A standard Olympic barbell.
Weight Plates: Appropriate weights for your skill level.
Weightlifting Shoes: Optional, but beneficial for stability and proper form.
Chalk: Helps improve grip, especially during longer sets.
Lifting Straps

Check out the Equipment subsite for more tools, tips, and inspiration.

Scaling Options:

To gradually build strength and proficiency, consider the following scaling options:

Power Clean: Perform the clean without dropping into a full squat, catching the bar in a partial squat instead.
Hang Clean: Start with the barbell at thigh level instead of the ground, reducing the range of motion.
Dumbbell Clean: Use dumbbells instead of a barbell to simplify the movement.

Common Mistakes to Avoid:

Rounding the Back: Maintain a neutral spine throughout the lift to prevent injury.
Pulling with Arms: Focus on using your legs and hips to generate power, saving the arms for the final pull.
Improper Elbow Position: Ensure your elbows are high and pointed forward when catching the bar.

Benefits of the Movement:

Full-Body Strength: Engages multiple muscle groups, enhancing overall strength.
Power Development: Improves explosive power, beneficial for various sports and activities.
Functional Fitness: Mimics real-life movements, enhancing everyday performance.
Improved Coordination: Enhances motor skills and coordination.

Which Muscles Are Worked:

During this exercise, the following muscle groups are engaged:

Primary Muscles: Quadriceps, Hamstrings, Glutes, Trapezius, Deltoids
Secondary Muscles: Core stabilizers, Lower back, Biceps and forearms

Alternative Similar Movements:

If you’re seeking variation or targeting specific muscle groups, consider incorporating these alternative exercises:

Check out the exercise library for more alternatives!

Q&A for Squat Cleans

What are the rules for the squat clean?
The rules include starting with the barbell on the ground, pulling it to your shoulders in one fluid motion, and catching it in a full squat position. Ensure you stand up fully with the barbell on your shoulders to complete the lift.

Is squat clean harder than power clean?
Yes, the squat clean is generally harder than the power clean because it requires a deeper squat to catch the barbell, demanding more flexibility, balance, and strength.

Where should you catch a squat clean?
You should catch a squat clean in a full squat position with the barbell resting on your shoulders, your elbows high, and your chest up.

Why can’t I squat clean?
Inability to squat clean can result from insufficient leg and core strength, poor flexibility, or incorrect technique. Practice with lighter weights and focus on mobility drills to improve your form.

How to perfect the squat clean?
Perfecting the squat clean involves consistent practice, proper warm-up, and focusing on each phase of the lift. Working with a coach or using video analysis can help identify and correct technique flaws.

How much can the average man power clean?
The average man can power clean about 0.7 to 1.0 times their body weight, depending on their strength level and training experience.

Do squat cleans build muscle?
Yes, squat cleans are excellent for building muscle, particularly in the legs, glutes, back, and shoulders. They also engage core muscles, contributing to overall muscle development.

Are cleans better than deadlifts?
Cleans and deadlifts serve different purposes. Cleans are better for developing explosive power and coordination, while deadlifts are superior for building raw strength and muscle mass in the posterior chain.

Should you go heavy on power cleans?
Going heavy on power cleans is beneficial for building strength and power, but it’s important to maintain proper form to avoid injury. Gradually increase the weight as your technique improves.

Why is my clean so weak?
A weak clean can result from insufficient technique, strength, or flexibility. Focus on building strength in the legs and core, improving mobility, and practicing clean-specific drills.

Do you wear lifters for squat cleans?
Yes, weightlifting shoes (lifters) are recommended for squat cleans as they provide better stability, support, and proper heel elevation for improved squat depth.

Do you have to jump in a clean?
Jumping slightly during the clean helps generate the necessary power to lift the barbell and get under it quickly. However, the jump should be controlled and coordinated with the rest of the movement.

Is it smart to squat every day?
Squatting every day can be beneficial for improving technique and strength, but it requires careful programming to avoid overtraining. Listen to your body and allow for adequate recovery.

Do squats bulk you up?
Yes, squats are effective for building muscle mass, particularly in the legs and glutes, contributing to overall muscle hypertrophy and bulk.

Is squat clean an Olympic lift?
Yes, the squat clean is part of the clean and jerk, one of the two lifts performed in Olympic weightlifting competitions.

Are cleans good for abs?
Yes, cleans are excellent for engaging the core muscles, including the abs, due to the need for stability and control throughout the movement.

Is squat clean easier than power clean?
No, the squat clean is generally more challenging than the power clean because it requires a full squat catch, demanding more strength, flexibility, and coordination.

Do boxers do squatcleans?
Yes, boxers often incorporate squat cleans into their training routines to develop explosive power, speed, and overall athletic performance.

Conclusion:

Mastering the squat clean requires practice, patience, and attention to detail. By incorporating this powerful movement into your CrossFit routine, you’ll build strength, improve your athletic performance, and enhance your overall fitness. So, grab your barbell, focus on your form, and start perfecting your squat clean today!