Squat Clean

Purpose. Develop maximal pulling power and the confidence to receive load in a deep, stable front-rack squat.

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How it fits the system. An advanced-level triple extension to front rack entry in the Power section, programmed to develop power. Related work in the library: Dumbbell Clean and Jerk and Tall Snatch.

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Primary muscles

Gluteus Maximus, Quadriceps

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Secondary muscles

Hamstrings, Erector Spinae, Trapezius, Deltoids

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Movement pattern

Triple Extension to Front Rack

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Equipment

Barbell, Bumper Plates

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Difficulty

Advanced

1. Set up as for the clean with the shins on the bar and the shoulders slightly ahead of it.
2. Break the floor smoothly and keep the torso angle constant to the knee.
3. Accelerate through the second pull with a full triple extension.
4. Pull the elbows around fast and drop into a full front squat as the bar lands on the shoulders.
5. Hit the bottom position with the elbows high and the trunk braced, then stand the weight up.

• "Long arms" until the hips finish.
• "Meet the bar" — drop under rather than waiting for it to fall.
• Elbows high in the bottom of the catch.

• Catching high and then riding the bar down, which collapses the rack.
• Letting the elbows drop at the bottom of the squat.
• Losing the mid-foot balance forward onto the toes.