Olympic LiftsExpert
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
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.