Squat Clean Technique EMOM
squat clean technique
Every 2:00 x 6 sets
3 Squat Clean reps at 60-70%
Reset before every repetition
Stop if speed or position changes
Barbell
Squat Clean — CrossFit Technique Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
The squat clean moves a barbell from the floor to the front rack while the athlete receives it in a full squat, then stands to complete the rep. It combines the pull and turnover of a clean with the mobility, balance, and leg strength of a front squat. Receiving lower lets trained lifters handle loads that may be too heavy to catch as a power clean, but it also increases technical demand. Learn the positions with light weight: a controlled first pull, powerful leg and hip extension, a fast pull under the bar, and a stable front-rack catch. Heavy attempts should follow consistent movement, not replace it.
Quick answer
The squat clean moves a barbell from the floor to the front rack while the athlete receives it in a full squat, then stands to complete the rep. Practise Squat Clean while fresh, choose a load you can move crisply, and stop the set when speed or position changes.
Curated demonstration
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CrossFit - Coaching The Squat Clean with Josh Everett
CrossFit · reviewed 2026-08-06
Muscles Worked
QuadricepsGlutesHamstringsUpper backCore
Equipment
BarbellWeight plates
Best For, Avoid If, and Scaling
| Best for | Developing coordinated Squat Clean power through quadriceps and glutes and rehearsing efficient positions before heavier or higher-volume work. |
|---|---|
| Avoid if | Avoid or scale Squat Clean if pain changes the movement or the intended position cannot be controlled. Correct this common fault before adding volume: ripping the bar from the floor and losing balance before it reaches the knees. |
| Scaling | Use a PVC pipe or empty bar, perform hang squat cleans, or combine a power clean with a controlled front squat. |
How to Do the Squat Clean
1
Set the bar over the mid-foot with a clean-width grip, shoulders slightly in front of the bar, and the back braced.
2
Push through the floor and keep the bar close as the knees move back during the first pull.
3
As the bar passes the knees, bring the torso upright and drive forcefully through the legs and hips.
4
Pull under the rising bar quickly, rotate the elbows through, and receive it on the shoulders in a front squat.
5
Stabilise the bottom with the full foot planted, knees tracking over toes, and elbows high.
6
Stand to full hip and knee extension before lowering or beginning another rep.
Common Mistakes
✕
Ripping the bar from the floor and losing balance before it reaches the knees.
✕
Swinging the bar away from the body instead of keeping it close through extension.
✕
Trying to pull the bar high rather than moving the body quickly underneath it.
✕
Catching on the hands with low elbows instead of receiving the bar across the shoulders.
✕
Collapsing in the bottom because the load exceeds front-squat strength or mobility.
Coaching Tips
✓
Practise clean deadlifts, tall cleans, and front squats separately before combining them.
✓
Keep the first pull patient; speed should build as the bar moves above the knees.
✓
Think “finish tall, then pull under” rather than jumping forward to meet the bar.
✓
Use light singles while learning so every setup and catch can be reset deliberately.
Scaling Options
Easier / Beginner
Use a PVC pipe or empty bar, perform hang squat cleans, or combine a power clean with a controlled front squat.
Harder / Advanced
Add a pause below the knee, perform clean complexes, or increase load only while positions remain consistent.
Training Examples
Train Squat Clean with a Clear Purpose
Create a similar workout
Squat Clean Power Pairing
squat clean power workout
5 rounds for quality
4 crisp Squat Clean reps
6 controlled Power Clean reps
Rest enough to preserve speed
Frequently Asked Questions
What is the difference between a squat clean and a power clean?
A squat clean is received in a full squat with the hip crease below the knees. A power clean is caught higher, above parallel. The pull is related, but the receiving depth and timing differ.
Do I need to front squat after catching a squat clean?
No separate front squat is required because the bar is already received at full depth. Stabilise the catch, then stand to complete the rep. A power clean followed by a front squat is a useful progression but is technically a different sequence.
Why do I catch squat cleans with low elbows?
Common causes include pulling the bar away, turning over too slowly, limited front-rack mobility, or using too much weight. Practise tall cleans and front-rack drills with light loads before increasing intensity.
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