Squat Clean
The full clean, where the bar is pulled from the floor and received in a full front squat before standing. It trains maximal clean strength, speed under the bar and front squat position.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
- Hamstrings
- Traps (Trapezius)
Secondary muscles
- Lower Back (Erector Spinae)
- Adductors
- Front Delts
- Abs (Rectus Abdominis)
- Forearm Flexors
- Sets
- 3–6
- Reps
- 1–3
- Rest
- 120–240s
How to perform
Main muscles working (thicker lines)
Starting position
Set up as for a clean: mid-foot under the bar, hook grip just outside the legs, back flat and chest up.
Lift the bar from the floor with a steady first pull, keeping it close to the shins.
Accelerate through the knees into an aggressive hip extension.
Pull under the bar quickly, moving the feet to a squat stance.
Receive the bar in a full front squat with elbows high and torso upright.
Drive up out of the squat to stand fully before lowering the bar.
Breathing: Brace before the pull and hold the breath through the catch and recovery, exhaling at the top.
Coaching tips
Patient off the floor
Violent finish
Elbows up in the hole
Common mistakes
Pulling with the arms before full extension
Collapsing the elbows in the catch
Catching high then riding down slowly
Heels lifting in the bottom
Safety notes
Learn from a qualified weightlifting coach before training heavy.
Dump the bar forward and step back if a catch is lost; never try to save it with a rounded back.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.