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- A squat clean is a dynamic full-body Olympic lift that develops power, coordination and strength.
- This exercise heavily targets the glutes, quadriceps, hamstrings, calves, upper back, core and shoulders.
- It is commonly prescribed to improve lower limb power, athletic performance, lifting technique and whole-body control.
- Stand with your feet about hip-width apart, with the barbell mid shin.
- Grip the bar just outside your legs, keeping your arms straight and your chest lifted.
- Brace your core and keep your back flat as you set your hips slightly above knee height.
- Push through the floor to lift the bar to the knees, keeping it close to your body.
- As the bar passes your knees, extend powerfully through your hips, knees and ankles.
- Shrug upward and allow your elbows to guide the bar as it travels close to your torso.
- Quickly pull yourself under the bar and rotate your elbows forward.
- Catch the bar across the front of your shoulders in a deep front squat position.
- Stand tall to finish the lift, keeping elbows high.
- Complete repetitions as prescribed by your physiotherapist.
