The Full Clean: Technique, Benefits, and Step-by-Step Guide

How do you do a power clean squat?

Performing the "power clean squat," more accurately termed the full clean (or simply the clean), involves lifting a barbell from the floor to the front rack position in one dynamic movement, immediately catching it in a deep front squat before standing up. This complex, full-body exercise demands a blend of strength, power, mobility, and precise technique.

Understanding the "Power Clean Squat"

The term "power clean squat" can sometimes lead to confusion. In Olympic weightlifting, a power clean specifically refers to catching the barbell in the front rack position above a parallel squat depth. Conversely, a full clean (or just "clean") requires catching the barbell in a full, deep front squat position, which is then followed by standing up. Given the inclusion of "squat" in your query, we will focus on the comprehensive technique of the full clean, as it inherently involves the deep squat catch. This lift is a cornerstone of Olympic weightlifting, renowned for its unparalleled ability to develop explosive power, strength, and coordination.

Muscles Engaged

The full clean is a truly full-body exercise, engaging a vast array of muscle groups in a coordinated sequence:

• Posterior Chain: Glutes, hamstrings, and erector spinae (lower back) are crucial for the initial pull and powerful hip extension.
• Quadriceps: Drive the initial lift off the floor and are heavily recruited during the squat catch and recovery.
• Trapezius & Deltoids: Essential for the shrug and pulling the bar upwards and into the front rack.
• Forearms & Biceps: Provide the grip strength and assist in pulling the bar, though the primary lift comes from the larger muscle groups.
• Core Musculature: Abdominals and obliques are critical for stabilizing the spine throughout the lift, especially during the catch and recovery from the squat.
• Shoulder Girdle: Rotator cuff muscles stabilize the shoulders during the front rack position.

Benefits of Incorporating the Clean into Your Routine

Integrating the full clean into your training offers a multitude of physiological and athletic advantages:

• Enhanced Power and Explosiveness: The clean teaches your body to generate maximal force quickly, translating to improved performance in sports requiring jumping, sprinting, and throwing.
• Increased Full-Body Strength: It simultaneously develops strength in the legs, back, shoulders, and core.
• Improved Athleticism and Coordination: The lift demands precise timing and coordination between multiple muscle groups, fostering better overall athletic movement patterns.
• Better Body Awareness and Mobility: Successfully executing the clean requires excellent mobility in the ankles, hips, and thoracic spine, as well as proprioception (the sense of your body's position in space).
• Metabolic Conditioning: Due to its high energy demand and full-body recruitment, the clean can be an excellent tool for improving cardiovascular fitness and body composition.

Prerequisites and Readiness

Before attempting the full clean, ensure you possess foundational strength, mobility, and technique in related movements:

• Mobility:
  • Ankle Dorsiflexion: Necessary for a deep, stable squat.
  • Hip Flexion: To achieve depth in the squat.
  • Thoracic Extension: To maintain an upright torso and secure the front rack.
  • Shoulder External Rotation & Wrist Flexibility: Critical for a comfortable and stable front rack position.
• Strength:
  • A strong deadlift foundation.
  • Proficiency in the front squat with good depth and an upright torso.
  • Adequate overhead pressing strength can indicate shoulder stability.
• Technique: Familiarity with the basic mechanics of a deadlift and a deep squat is essential.

Equipment Needed

• Olympic Barbell: Designed for dynamic lifts, with rotating sleeves to prevent wrist injury.
• Bumper Plates: Crucial for safely dropping the barbell from overhead or shoulder height without damaging the bar, plates, or floor.
• Weightlifting Shoes (Optional but Recommended): Feature a raised heel for improved ankle dorsiflexion and a solid, incompressible sole for stability.
• Chalk (Optional): Enhances grip by absorbing moisture.

Step-by-Step Guide: Performing the Full Clean (Catching in a Squat)

The full clean is broken down into distinct phases, each requiring precision and power. Start with a light weight, or even a PVC pipe, to master the movement pattern.

Phase 1: The Setup

1. Stance: Stand with your feet hip-to-shoulder width apart, toes pointed slightly out. The barbell should be positioned over the middle of your feet, close to your shins.
2. Grip: Use a pronated (overhand) grip, slightly wider than shoulder-width. Hook grip (thumb wrapped around the bar, then fingers over thumb) is highly recommended for security.
3. Bar Position: Squat down to grasp the bar. Your shins should be close to the bar, but not touching.
4. Body Position: Chest up, shoulders slightly ahead of the bar, back flat, hips slightly higher than your knees. Eyes focused straight ahead or slightly up. Take a deep breath and brace your core.

Phase 2: The First Pull (Lift-Off to Above Knees)

1. Initiate: Begin by extending your knees, lifting the bar smoothly off the floor. Maintain the angle of your back and keep your hips and shoulders rising at roughly the same rate.
2. Keep Bar Close: The barbell should travel in a straight, vertical line, brushing against your shins.
3. Controlled Speed: This phase is powerful but controlled, setting the stage for the explosive second pull.

Phase 3: The Transition (Scoop)

1. Bar Above Knees: As the bar passes your knees, begin to shift your weight back slightly. Your knees will move forward under the bar, and your hips will slightly drop and move forward.
2. "Scoop" Action: This "scoop" or "double knee bend" repositions your body for the most powerful hip drive, bringing your hips closer to the bar.

Phase 4: The Second Pull (Explosion)

1. Triple Extension: This is the most explosive part of the lift. Powerfully extend your ankles, knees, and hips simultaneously, driving upwards through your heels. Imagine jumping straight up.
2. Shrug and Pull: As you reach full extension, shrug your shoulders forcefully towards your ears and pull your elbows high and out, guiding the bar vertically. The bar should remain very close to your body.
3. Aggressive Pull: The goal is to generate maximum upward momentum on the bar.

Phase 5: The Catch (Receiving in a Squat)

1. Pull Under: As the bar reaches its peak height, aggressively pull your body under the bar. This involves rapidly rotating your elbows around and under the bar, securing it in the front rack position.
2. Drop into Squat: Simultaneously, drop into a deep front squat, catching the bar on your shoulders with your elbows pointed high and forward. Your chest should remain upright, and your core braced.
3. Stable Front Rack: Ensure the bar rests on your deltoids, not your hands, with your fingers loosely gripping the bar to maintain control.

Phase 6: The Recovery

1. Stand Up: From the deep front squat, drive powerfully through your heels and stand up, maintaining an upright torso and keeping your elbows high.
2. Full Extension: Finish the lift by standing tall, with knees and hips fully extended.

Common Mistakes to Avoid

• Rounding the Back: Compromises spinal safety and reduces power transfer. Maintain a flat, braced back throughout.
• "Arm Pulling" Too Early: Trying to lift the bar with your arms instead of your legs and hips. The arms are for guiding and catching, not lifting.
• Not Achieving Full Extension: Failing to fully extend the hips, knees, and ankles during the second pull limits the bar's height and power.
• Poor Bar Path: Allowing the bar to swing out in front of you. Keep the bar close to your body for efficiency and control.
• Catching Too High: Not dropping fast enough or deep enough into the squat. This indicates a lack of aggression in the pull-under or insufficient mobility.
• Losing the Front Rack: Allowing elbows to drop, which can cause the bar to roll off the shoulders or put excessive strain on the wrists.
• Insufficient Warm-up: Skipping a thorough warm-up for such a dynamic lift significantly increases injury risk.

Scaling and Progression

Mastering the full clean takes time and patience. Here's how to scale and progress:

• Start Light: Begin with a PVC pipe, an empty barbell, or very light bumper plates.
• Break Down the Lift:
  • Deadlift: Perfect your conventional deadlift.
  • Front Squat: Develop strength and mobility in the front squat.
  • Clean Pulls: Focus on the first and second pull without the catch.
  • Power Clean: Practice catching the bar above parallel.
  • Hang Clean: Start the lift from above the knees to focus on the second pull and catch.
  • Block Cleans: Use blocks to adjust the starting height and target specific parts of the pull.
• Focus on Mobility: Regularly perform drills to improve ankle, hip, and thoracic spine mobility.
• Accessory Exercises: Strengthen key muscle groups with exercises like good mornings, Romanian deadlifts, overhead squats (for front rack mobility), and core work.

Safety Considerations

• Warm-up Thoroughly: Include dynamic stretches, light cardio, and specific mobility drills for the shoulders, hips, and ankles.
• Master Technique First: Never sacrifice form for weight. Start with a weight you can handle with perfect technique.
• Use Bumper Plates: Essential for safely dropping the bar if a lift is missed or for deloading.
• Clear Lifting Area: Ensure ample space around you and no obstacles.
• Learn to Bail Safely: Know how to push the bar forward and away from your body if you cannot complete the lift, especially from the squat position.
• Listen to Your Body: If you experience pain, stop immediately and assess.

When to Seek Professional Guidance

Given the complexity and technical demands of the full clean, seeking guidance from a qualified coach is highly recommended, especially for beginners. A coach can:

• Provide personalized instruction: Correct your form in real-time.
• Identify and address mobility limitations: Offer specific drills to improve your range of motion.
• Design a progressive training program: Safely guide you through the learning process.
• Refine technique for advanced lifters: Help optimize performance for competition or higher loads.

The full clean is a challenging yet incredibly rewarding exercise that can unlock significant gains in power, strength, and athleticism. Approach it with respect, patience, and a commitment to proper technique.