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Squat Clean

Barbell Squat Clean

Free Weights / Intermediate
  • Quads
  • Traps
  • Shoulders
  • Forearms
  • Middle Back
  • Lower Back
  • Glutes
  • Hamstrings
  • Hip Flexors
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0 ratings
  • Steps
  • Variations
  • Tips
  • Stats
  • Similar
  • Muscles
  • Equipment
  • Details

How to do the Squat Clean - Learn Proper Squat Clean Form

  1. Step 1: Place a loaded barbell on the ground and stand with feet slightly wider than shoulder-width apart.
  2. Step 2: Lower your hips and butt down and place your hands on the bar so that they are just outside your shins.
  3. Step 3: Stick your chest out, keep a natural arch in your lower back and keep your gaze looking straight forward. This is the starting position.
  4. Step 4: Begin exercise by coming up out of the squat position, allowing the bar to rub along your shins.
  5. Step 5: As the bar begins to pass your knees, simultaneously begin to thrust your hips forward.
  6. Step 6: As the bar reaches the top of your thighs, clean the bar up to your shoulders as you drop down into a deep squat.
  7. Step 7: Complete the squat clean by coming up out of the squat and stand tall. Drop the barbell on the ground. This completes one rep.

Squat Clean Variations and Squat Clean Alternatives

  1. Variation 1: Perform a power clean. Basically the same thing as a squat clean except the receiving position is a partial squat, rather than a full squat.
  2. Variation 2: Perform with a pair of dumbbells.
  3. Variation 3: Perform a hang squat clean.

Squat Clean Tips

  1. Tip 1: Be sure you keep your core tight throughout the exercise.
  2. Tip 2: Perform all the steps in one motion.
  3. Tip 3: Be sure to squat all the way down. This the difference between a power clean and a squat clean

Squat Clean Records and Squat Clean Statistics from Site Users

Squat Clean - Similar Exercises

ExercisePrimary MuscleDifficulty
Default QuadsIntermediate
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Default QuadsExpert
Default QuadsIntermediate
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Squat Clean Muscles Worked

Primary Muscles
Secondary Muscles
Muscles front back Traps blue Shoulders blue Forearms blue Middleback blue Lowerback blue Glutes blue Hamstrings blue Hipflexors blue Quads orange

Squat Clean Equipment

Name

Squat Clean Training Details

The squat clean is a free weights exercise that primarily targets the quads and to a lesser degree also targets the traps, shoulders, forearms, middle back, lower back, glutes, hamstrings, and hip flexors.

The only squat clean equipment that you really need is the following: barbell. There are however many different squat clean variations that you can try out that may require different types of squat clean equipment or maye even require no equipment at all.

Learning proper squat clean form is easy with the step by step squat clean instructions, squat clean tips, and the instructional squat clean technique video on this page. The squat clean is a n/a exercise for those with a intermediate level of physical fitness and exercise experience. Watch the squat clean video, learn how to do the squat clean, and then be sure and browse through the squat clean workouts on our workout plans page!

Squat Clean Sports


Squat Clean Force Type: N/A
Squat Clean Mechanics Type: Compound
Squat Clean Other Names: Squat Cleans, Barbell Squat Cleans

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