Squat Clean is a weightlifting movement on Fiz. Pull barbell to front rack position. Primary muscles: quads, glutes, upper back. Scored by reps + weight. Featured in Badger, Elizabeth, King Kong, Klepto, Linda, Open 23.1.
Squat Clean
Pull barbell to front rack position
Category
Weightliftingloaded barbell and dumbbell work
Logged as
Reps, Weight (kg)
Primary muscles
Quads, glutes, upper back
Secondary
Hamstrings, lats, shoulders, core, forearms
How to do a squat clean
4 steps- Pull from the floor exactly as in a power clean.
- Extend at the hips and drop aggressively under the bar.
- Receive it in the front rack at the bottom of a full squat.
- Stand to full extension with the bar racked.
What counts as a rep
Movement standard- The athlete must pass below parallel while receiving the bar.
- The rep finishes standing with hips and knees extended and the bar racked on the shoulders.
Common faults
2 faults
Catching high and then riding the bar down into a squat, which is a power clean plus a front squat.
FixPull yourself under fast. The receipt should happen in the bottom, not on the way to it.
The elbows are slow to come around and the bar lands on the wrists.
FixWhip the elbows through as you drop. Slow elbows are the most common reason a heavy clean is missed forward.
Scaling ladder
1 harder, 2 easier
Squat CleanWorks quads, glutes, upper back
Power CleanPull barbell to front rack position
Dumbbell CleanPull a pair of dumbbells from the floor to the shoulders
Workouts using the squat clean
6 on FizFrequently asked
5 answersWhat muscles does the Squat Clean work?
Squat Clean primarily works quads, glutes, upper back, with secondary engagement of hamstrings, lats, shoulders, core, forearms.
How do you do a Squat Clean?
Pull from the floor exactly as in a power clean. Extend at the hips and drop aggressively under the bar. Receive it in the front rack at the bottom of a full squat. Stand to full extension with the bar racked.
What counts as a rep on the Squat Clean?
The athlete must pass below parallel while receiving the bar. The rep finishes standing with hips and knees extended and the bar racked on the shoulders.
What's an easier alternative to the Squat Clean?
Scale it to Power Clean or Dumbbell Clean.
What's a harder progression from the Squat Clean?
Progress to Clean & Jerk once the Squat Clean is comfortable.