![]() ![]() The traps and delts assist the lower body in getting the bar up to shoulder level, and stabilize it during the squat. Any kind of clean puts a lot of stress on the lower back, so it’s extra important to breathe in and brace your core properly. Your midsection stabilizes your spine as you lift. The quads, glutes, and hamstrings are also the main players in the squatting portion of the lift. These muscles get the lift started, taking the bar off the floor and then explosively extending your hips, knees, and ankles (what weightlifters call “triple extension”) to propel the bar up to the rack position. – Hamstrings ( biceps femoris, semimembranosis, semitendonosis) –Quadriceps (vastus lateralis, intermedius, and medialis rectus femoris) –Glutes (gluteus maximus, gluteus medius) ![]() Nearly all the major muscles get involved when doing squat cleans. It’s a full-body movement with maximal power.” What Muscles Does the Squat Clean Work? “The ultimate goal is force production and transfer from the feet, legs, hips, core, and back. “The squat clean sounds simple, but when executed properly, it’s actually an incredibly complex exercise,” says Chris Ryan, CSCS, instructor for the interactive home gym company MIRROR ( ) and a USA Weightlifting (USAW) Level 1 and CrossFit Powerlifting-certified coach. The squat clean, then, is a more challenging progression of the power clean, and it better simulates the requirements of a full clean and jerk. This reduces the clean’s range of motion slightly, and allows you to use more weight. Another difference is that, in a classic full-range, weightlifting clean/squat clean, you pull your body underneath the bar as it approaches your shoulders. In other words, the power clean omits the squat. Most people who have played football or done CrossFit are familiar with power cleans, a variation in which you catch the bar on your shoulders and dip your knees slightly to absorb the force. To perfect the movement, weightlifters often train the components of the clean and jerk separately, hence the squat clean exercise (cleaning the weight and squatting it). The jerk is when you then dip your knees and power the bar up overhead to lockout. In the clean and jerk, the clean has you pull the weight off the floor and heave it up to your shoulders (called the rack position), and, in the same motion, lower into a full front squat and then stand back up. The squat clean is another name for the first half of the clean and jerk movement-a lift that’s performed in Olympic weightlifting contests. In this guide, you’ll learn why the squat clean is timeless, and how to implement it properly in your training to maximize benefits and minimize injury risk. For example, squats and cleans with a good old-fashioned barbell.Ĭombine these two classic movements and you have the squat clean, a foundational exercise for Olympic weightlifters, and a great choice for people who are looking to get stronger, more explosive, and more functionally fit overall. Lower the bar back to the starting position under control.It’s the great irony of fitness: we keep innovating, but, at the same time, we’re always going back to basics.ĭespite new apps, new equipment, new gyms, and new online training platforms, the biggest, strongest, leanest, and most powerful people on the planet still skip most of the trends (fads?) and do the same basic lifts that their predecessors relied on a century ago. Slide the feet out to the squat stance and drop the hips below the knees so that the bar lands on the front of the shoulders (with the palms facing the ceiling and the elbows pointed straight ahead.) Stand all the way up. For the catch: as the bar passes the belly button, pull the body forcefully down under the bar and snap the elbows forward. For the second pull: as the bar moves past the knees, explosively push the hips forward and up while continuing to pull the bar straight up the front of the body. For the first pull: explosively push the feet into the ground while pulling the bar straight up, close to the body. ![]() Place the hands about shoulder-width apart and grip the bar tightly. Place a barbell on the floor (if not using standard 45# plates use plates of the same size or place on a lift to bring the bar up higher.) Stand with the feet about hip-width apart and with a straight back and a tall chest, then bend forward at the hips. ![]()
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