Barbell Squat Clean
- Primary muscles
- Quads, Glutes
- Secondary muscles
- Traps, Forearms, Lats
- Equipment
- Barbell
- Movement pattern
- Squat
Steps
- 1 Stand with your feet hip-width apart, squat down, and grip the barbell with an overhand, wide grip, hands outside your knees. Ensure the barbell is over the middle of your feet.
- 2 Lift the barbell off the floor by extending your hips and knees, keeping your back straight and the bar close to your body.
- 3 As the bar passes your knees, explosively extend your hips, knees, and ankles, shrugging your shoulders and pulling the bar upward.
- 4 Quickly drop into a deep squat, rotating your wrists under the bar to catch it in the front rack position across your shoulders.
- 5 Drive through your heels to stand up from the squat until your hips and knees are fully extended.
- 6 Lower the barbell back to the floor with control, reversing the movement.
