Squat Cleans

Overview

A squat clean—often just called the ‘clean’ in Olympic circles—moves a barbell from the floor to the shoulders while diving under into a full front‑squat catch. This variation lets you lift the heaviest loads because you don’t need to pull the bar as high as in a power clean.

Squat cleans demand leg drive, hip extension, and fast elbows, but also mobility: ankles, hips, and thoracic spine must cooperate to stabilise the front‑rack at depth.

How to Perform

Setup: Feet hip‑width, hook grip just outside delts. Shoulders over bar, hips slightly above knees, lats tight.

Execution: First pull: push the floor away until bar reaches knee. Scoop knees under, hit vertical torso power position, then drive through legs into full extension. Pull under fast, catching bar in a deep front‑squat with elbows high, then stand.

Key Tips: Cue: “Legs drive UP, elbows drive AROUND.” Keep bar close—shave the thighs, not the air.

🏋️Coaching Cues🏋️
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➡️ “Push the floor”
➡️ “Finish tall, THEN pull under”
➡️ “Fast elbows, stay tight"

Technique Focus

• Vertical torso at power position stores force for second pull.
• Full foot through extension—avoid early heel lift.
• Speed under bar beats high pull height.
• Front‑rack stability: elbows parallel to floor on catch.

Common Mistakes

• Early arm bend steals power.
• Hips shoot up first causing bar drift.
• Crash catch: elbows slow, bar slams shoulders.
• Shallow squat limits load potential.

Squat vs. Muscle vs. Power

Each clean variation solves a different problem; choose based on intent:

• Muscle Clean – no re‑bend; teaches bar path and turnover but limits load.
• Power Clean – catch above parallel; emphasises explosive pull height and is friendlier when mobility is limited.
• Squat Clean – full depth; moves maximal weight and builds leg strength out of the hole.

Benefits & Carryover

Because you must stand from a deep squat, squat cleans hammer quad strength while reinforcing front‑squat posture—perfect transfer for thrusters, wall balls, and CrossFit Open testers. The rapid pull‑under engrains body awareness and forces active shoulders, prepping athletes for efficient barbell cycling.

Prerequisites

• Front‑squat 1× body‑weight for triples.
• Pain‑free full‑depth overhead squat (mobility indicator).
• 5 Hang Power Cleans at 60 % body‑weight with perfect form.

Progressions to First Barbell Squat Clean

• Tall Muscle Clean → Tall Squat Clean for turnover speed.
• Hang Squat Clean from mid‑thigh to isolate scoop.
• Clean Pull + Squat Clean complexes to tie phases together.

Mobility Focus

Spend time on ankle dorsiflexion (knees‑over‑toes stretch) and thoracic extension to keep chest tall in the hole.

Wrap‑Up

Squat cleans fuse explosive extension with deep leg strength—nail the timing and mobility to unlock heaviest numbers. Progress patiently, live in the front‑rack, and your clean PR will drag every other lift up with it.

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