Squat Clean
- Pro
- Advanced
- Functional
The squat clean pulls a loaded barbell from the floor with an explosive hip extension, then drops you under the bar to catch it on your front delts in a full squat before standing tall. It trains the quads, glutes and traps together as one compound pull. Advanced lifters use it as a main strength lift in functional training, loaded for sets of reps.
- Muscles
- Quads, Glutes, Traps
- Equipment
- Barbell
- Logged as
- Weight and reps
How to
- Grip the bar over mid-foot, hips down, back flat.
- Extend your hips explosively and pull the bar close.
- Drop under and catch the bar on your front delts in a full squat.
- Stand up tall with the bar racked.
Form cues
- Brace your core hard before the pull starts.
- Keep your eyes forward, not down at the bar.
- Snap your elbows through fast at the catch.
Common mistakes
- Arms pull the bar before the hips finish. Extend your hips fully before your arms pull.
- Catching the bar high in a quarter squat. Drop fully under the bar into a deep squat.
- Elbows drop right after catching the bar. Punch your elbows up the instant you catch.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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