Welcome to Squat Cleaning 101! In this article we will be covering every aspect of the olympic lift known as the Squat Clean, from beginner’s who want to learn more about the movement to even experienced lifter’s that would like to have a refresher on the basics of olympic lifting. We hope you enjoy!
What is a Squat Clean?
Squat clean is a term used in CrossFit to describe the olympic lift know just as “the clean”. We add the name squat in the title to differ from the power clean, which you can learn the difference by just clicking that link! Cleaning a barbell begins with the bar resting on the ground, preferably with hi-temp bumper plates to elevate it to a comfortable starting position. Usually around the mid-shin area. The setup of this movement is very important, as it starts with both hands on the barbell, just outside the shoulders. Feet should be shoulder width apart as well. Shoulders are slightly over the bar, knees are slightly bent. Back always stay’s completely flat, a tight core is the foundation of a good and safe lift. Our butt is elevated more than usual to create tension is the posterior chain (hamstring, glutes, back, and calves. Without tension on the posterior chain the lift is performed all by the lower back which is a sign your form is off and needs to be adjusted for a safer lift.
The Three Pull’s
First pull is elevating the bar vertically, keeping the bar as close to our body as possible. Once the bar passing the knee, the Second pull begins. Our hamstrings use all the tension created from the setup and first pull to elevate the bar to the hip pocket, alway’s maintaining momentum. If the bar loses speed, the lift becomes more difficult to accelerate into the Third pull. The Third pull is when the bar has reached the hip pocket, arms still straight, “not bent”. We reach full extension, a three point extension is when our hips, knees, and ankles are all fully extended. Almost as if we are trying to throw the bar as high in the air as possible. Shrugging the shoulder’s up is the key to this third pull.
The Catch
After the third pull as reached its full extension, we actively pull ourselves under the bar while it temporarily is floating. Our elbows shoot through under the bar, knees tracking over the toes into a Front Squat position. Bar racks along the top of our shoulders, along the collar bones. Once we have stabilized the bar in the squat position, we stand up to full extension. This completes the clean!
Thank you for reading our Squat Clean 101 article. If there are any questions about what the clean feel free to call or drop in at CrossFit Downtown Heights, convientely located at 1601 N Marion St. Tampa, FL 33607. Or check us out on instagram @crossfitdowntownheights Have great day Tampa!!
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