The squat clean is a dynamic Olympic weightlifting movement that demands a high degree of coordination, strength, speed, and mobility. This full-body exercise involves lifting a barbell from the floor to the shoulders in one continuous, explosive motion, followed by a full-depth squat to receive the weight. It develops explosive power, which transfers effectively to many athletic pursuits. Mastering the squat clean requires a precise technical understanding of its distinct phases, from the initial lift-off to the final recovery.
The Setup and Initial First Pull
The setup dictates the success of the entire lift. Stand with feet hip-width apart, toes pointed slightly outward, positioning the barbell directly over the mid-foot. The grip should be slightly wider than shoulder-width, using a hook grip where the thumb is secured by the first one or two fingers.
Lower the hips so the shoulders are positioned slightly over or directly above the bar, maintaining a flat back and chest up. This posture primes the posterior chain for the initial movement. The first pull is initiated by pushing through the floor with the legs, similar to a leg press, rather than pulling with the back.
As the bar leaves the floor, the hips and shoulders should rise at a coordinated rate, keeping the torso angle unchanged until the bar reaches the knees. The knees must move backward slightly to allow the bar to travel in a straight, vertical line. This controlled phase continues until the bar is at or just above the kneecaps, transitioning the lifter into the power position.
The Explosive Second Pull and Turnover
The transition from the first pull leads directly into the second pull, the most powerful and time-sensitive segment of the lift. Once the bar passes the knees, the lifter must aggressively accelerate its upward path by initiating a rapid and forceful hip extension. This action, combined with the simultaneous extension of the knees and ankles, constitutes the “triple extension,” which maximizes the vertical velocity imparted to the barbell.
As the lifter reaches full extension, aggressively shrug the shoulders upward to continue driving the bar higher. This explosive movement is an upward drive, not a backward lean, and the arms remain straight, acting only as connectors to the bar. The power generated gives the bar sufficient momentum to float upward.
Immediately following the maximum vertical drive, the lifter must execute a rapid turnover, or “third pull,” by actively pulling the body under the ascending bar. This involves rotating the elbows under the bar and dropping into a deep squat position. The goal is to meet the bar at its highest point, minimizing the distance the lifter must drop to receive the weight.
Receiving the Bar and Recovery
The receiving phase begins the instant the lifter drops beneath the bar, moving their feet to the wider squat stance. The lifter must quickly descend into a full-depth front squat, where the hip crease drops below the top of the knee. The bar is caught in the front rack position, resting on the shoulders and clavicles, not primarily supported by the hands.
Achieving a secure front rack requires the elbows to be driven high and forward, creating a stable shelf for the bar. This high-elbow position maintains an upright torso, which is necessary to balance the weight. Mobility limitations, particularly in the wrist, shoulder, or thoracic spine, can impede the ability to keep the elbows up and may necessitate a slightly wider grip or an open-hand rack.
Once the bar is secured in the bottom of the deep squat, the final step is the recovery, or the stand-up. The lifter must immediately drive upward by pushing through the entire foot, maintaining the high-elbow position and an upright chest. The lift is successfully completed only when the athlete stands tall with the knees and hips fully extended.
Progressive Training Drills
Because the squat clean is a highly technical movement, proficiency is best developed through progressive drills that isolate and strengthen its components. Front Squats are foundational for building the strength and stability required in the receiving position. Consistent practice ensures the lifter can securely hold the bar in the front rack while moving through a full range of motion.
Clean Pulls are a targeted accessory exercise performed with a heavier load, focusing on the explosive nature of the pull without the catch component. These pulls, often performed from the floor to full triple extension, develop the necessary strength and timing in the hip and leg drive. They are also used to train the proper bar path and the vertical trajectory of the explosive phase.
Hang Cleans, performed by initiating the lift from an elevated position like the mid-thigh or above the knee, help refine the timing of the second pull and the speed of the turnover. By eliminating the initial pull from the floor, they force the athlete to focus on a powerful hip extension and a rapid pull-under.