Full Squat Clean

Full Squat Clean

The full squat clean is a weight training exercise that develops explosive power in your legs and hips.

Instructions

How to perform a Full Squat Clean:

Stand with your feet approximately hip width apart.
  • Stand with your feet approximately hip width apart.

    Stand with your feet approximately hip width apart.

  • Squat down and grasp the barbell in an overhand grip, with your hands wider than shoulder width apart. Your back should be slightly arched.

    Squat down and grasp the barbell in an overhand grip, with your hands wider than shoulder width apart. Your back should be slightly arched.

  • Side view of the previous position.

    Side view of the previous position.

  • Lift the barbell off the ground by extending your knees and hips. Keep your arms straight. Shrug your shoulders up as the barbell reaches your knees.

    Lift the barbell off the ground by extending your knees and hips. Keep your arms straight. Shrug your shoulders up as the barbell reaches your knees.

  • As the bar reaches mid-thigh, jump upward and extend your hips and legs. Most of the power for the lift should come from your hips and your jump, not from your arms.

    As the bar reaches mid-thigh, jump upward and extend your hips and legs. Most of the power for the lift should come from your hips and your jump, not from your arms.

  • As the bar is moving up, pull your body under the bar by bending and lifting your elbows.

    As the bar is moving up, pull your body under the bar by bending and lifting your elbows.

  • Catch the bar on your shoulders while at the same time moving into a [Front Squat]. Your thighs should be at least parallel with the floor. Your feet should move out slightly so you land with your feet shoulder width apart.

    Catch the bar on your shoulders while at the same time moving into a Front Squat. Your thighs should be at least parallel with the floor. Your feet should move out slightly so you land with your feet shoulder width apart.

  • Extend your legs and hips to stand straight up. This exercise should be done as one quick, fluid movement.

    Extend your legs and hips to stand straight up. This exercise should be done as one quick, fluid movement.


 Questions

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