Squat Clean

Set-up

• Set up as for a deadlift: mid-foot under the bar, feet hip-width apart, back flat.
• Grip the bar just outside your legs, arms straight, shoulders over the bar.

How to do it

1. Lift the bar smoothly from the floor past your knees.
2. Extend hard through your hips and legs, then pull yourself under the bar.
3. Catch it on the front of your shoulders in a full front squat, elbows high.
4. Stand up out of the squat to finish.

Coaching cues

• Meet the bar low: sit straight into the bottom of the squat.
• Keep your chest up so the bar stays on your shoulders.

Common mistakes

• Catching high and then riding down into the squat.
• Letting the elbows drop so the bar rolls forward.

Safety

• Learn this lift with a qualified coach before adding weight, and use bumper plates on a lifting platform.