Squat Clean: How-to, Tips & More
The Squat Clean is a advanced compound exercise for your quads. You do it with barbell. It is a good fit when your goal is strength.
Besides the quads, it also works your glutes, hamstrings and traps, so it fits well in a session that trains those muscles together.
Muscles worked
Quads
Primary
Glutes
Secondary
Hamstrings
Secondary
Traps
Secondary
How to do the Squat Clean
- Pull the bar from the floor, keeping it close to your legs.
- Extend your hips and knees explosively and shrug.
- Pull yourself under the bar and catch it on your shoulders in a full front squat.
- Stand up, then lower the bar with control.
Squat Clean tips
- Elbows move fast and high in the catch.
Sets and reps
Most lifters do well with 1 to 5 reps per set, and 1 to 5 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range.
Equipment
Barbell
Type
Compound
Squat Clean alternatives
More quads exercises
All Fours Quad Stretch
Bodyweight
Assisted Pistol Squat
Chair
Barbell Lunge
Barbell
Barbell Split Squat
Barbell
Barbell Step Up
Barbell
Barbell Thruster
Barbell
Frequently asked questions
What muscles does the Squat Clean work?
The Squat Clean mainly works your quads, with help from your glutes, hamstrings and traps.
How many sets and reps should I do?
A good starting point is 1 to 5 reps per set, and many lifters get the best results between 1 to 5 reps. Use a weight that leaves one or two reps in reserve.
Is the Squat Clean good for beginners?
It is rated advanced, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Squat Clean?
You need barbell.
Add Squat Clean to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon