Clean and Press Squat: Technique, Benefits, and Safety

How to do a clean and press squat?

The "clean and press squat" refers to a compound, full-body Olympic-style lift that combines the explosive power of the clean (which inherently involves a front squat to receive the barbell) with the overhead strength of the press.

What is the Clean and Press Squat?

The "clean and press squat" is a powerful, multi-joint exercise derived from Olympic weightlifting, though the traditional Olympic lift is the "Clean and Jerk." When the term "clean and press squat" is used, it typically refers to a Clean (lifting the barbell from the floor to the shoulders) followed by a Press (lifting the barbell from the shoulders to overhead). The "squat" component is integral to the clean, as lifters often perform a front squat to receive the bar into the front rack position after the pull. It is crucial to distinguish this from a Thruster, which involves a continuous motion from a front squat directly into an overhead press, without the distinct "clean" phase from the floor. This article focuses on the Clean (with its squat reception) followed by a Press.

Muscles Worked

The clean and press squat is a highly effective full-body exercise that engages nearly every major muscle group, demanding both strength and coordination.

• Legs & Hips: Quadriceps, hamstrings, gluteus maximus, adductors (for the squat and initial pull).
• Back: Erector spinae (lower back stability), latissimus dorsi, rhomboids, trapezius (upper back for pull and stabilization).
• Shoulders: Deltoids (anterior, medial, posterior), rotator cuff muscles (stabilization).
• Arms: Biceps (during the pull and catch), triceps (during the press), forearms and grip muscles.
• Core: Rectus abdominis, obliques, transverse abdominis (critical for spinal stability throughout the entire movement).

Benefits of the Clean and Press Squat

Integrating the clean and press squat into your training can yield numerous benefits for athletes and fitness enthusiasts alike:

• Full-Body Strength Development: Simultaneously trains multiple muscle groups, fostering comprehensive strength.
• Enhanced Power Output: Develops explosive strength in the hips, legs, and shoulders, crucial for athletic performance.
• Improved Coordination and Balance: Requires precise timing and body control to execute seamlessly.
• Increased Muscular Endurance: The dynamic nature of the lift challenges both strength and endurance.
• Metabolic Conditioning: The high energy demand makes it an excellent exercise for improving cardiovascular fitness and calorie expenditure.
• Functional Strength: Mimics real-world lifting and overhead movements, translating to improved daily activities and sports.
• Bone Density Improvement: Weight-bearing exercises like this contribute to stronger bones.

Equipment Needed

To perform the clean and press squat safely and effectively, you will typically need:

• Olympic Barbell: A standard 20kg (45lb) barbell is ideal.
• Weight Plates: Bumper plates are highly recommended, especially when learning, as they allow the bar to be dropped safely from overhead.
• Barbell Collars/Clips: To secure the plates on the bar.
• Optional:
  • Chalk: For improved grip.
  • Weightlifting Shoes: Provide a stable base and slight heel elevation for better squat mechanics.
  • Weightlifting Belt: For advanced lifters handling heavy loads, to aid core bracing.

Step-by-Step Execution

Mastering the clean and press squat requires breaking it down into its constituent parts and practicing each phase diligently. Start with a light weight, or even a PVC pipe, to engrain proper mechanics.

Phase 1: The Clean

The clean brings the barbell from the floor to the front rack position on your shoulders, involving a powerful pull and a front squat.

1. Setup (Starting Position):

   • Stand with your feet hip-to-shoulder width apart, toes slightly pointed out.
   • Position the barbell over the middle of your feet, with your shins close to the bar.
   • Squat down with your hips lower than your shoulders, chest up, and back straight (neutral spine).
   • Grip the bar slightly wider than shoulder-width, using a pronated (overhand) grip. A hook grip (thumb wrapped around the bar, fingers over the thumb) is recommended for security.
   • Shoulders should be slightly over the bar, arms straight.
   • Take a deep breath and brace your core.

2. First Pull (Off the Floor):

   • Initiate the lift by pushing through your heels and midfoot, driving your legs into the ground.
   • Maintain a consistent back angle as your hips and shoulders rise together.
   • Keep the bar close to your body, pulling it vertically.

3. Transition/Second Pull (The Scoop/Explosion):

   • As the bar passes your knees, explosively extend your hips and knees, driving upward and forward. This is the "scoop" or "double knee bend."
   • Shrug your shoulders forcefully towards your ears, pulling the bar even higher.
   • Keep your elbows high and out as you continue to pull the bar upwards. The goal is to generate maximum upward momentum.

4. Catch (Receiving the Bar):

   • As the bar reaches its peak height, rapidly pull yourself under the bar.
   • Simultaneously, aggressively rotate your elbows forward and up, bringing them under the bar to create a "front rack" position.
   • Receive the bar on your shoulders and clavicles, not your wrists. Your hands should be open, fingers loosely around the bar, with elbows pointing forward and up.
   • Descend into a controlled front squat as you receive the bar. The depth depends on the weight and your mobility, but aim for at least parallel or slightly below.
   • Maintain an upright torso and braced core throughout the squat.
   • Stand up powerfully from the front squat, fully extending your hips and knees, bringing you to an upright standing position with the bar in the front rack.

Phase 2: The Press

From the front rack position, you will now press the barbell overhead. A Push Press is often used in this context to allow for heavier loads, but a Strict Press can also be performed.

1. Preparation (From Front Rack):

   • Ensure a stable, upright posture with the bar resting securely in the front rack.
   • Feet are hip-width apart, core braced.
   • Take a breath and brace your core tightly.

2. The Press (Overhead):

   • If Strict Press: Press the bar straight overhead by extending your arms. Keep your core tight and avoid leaning back excessively. As the bar clears your head, push your head slightly forward to finish with the bar directly over your mid-foot.
   • If Push Press (Recommended for power/heavier loads): Perform a slight, controlled dip by bending your knees and hips a few inches. Immediately reverse the motion, driving explosively upwards with your legs and hips. Use this momentum to assist in pressing the bar overhead with your arms. Lock out your elbows at the top, with the bar directly over your mid-foot, head pushed slightly through.

Phase 3: The Descent

1. Lowering the Bar (From Overhead):
   • Maintain control. Lower the bar smoothly from overhead back to the front rack position, absorbing the impact by bending your knees slightly.
   • From the front rack, you can either lower it directly to the floor in a controlled manner (reverse of the clean) or, if using bumper plates, drop it safely if the weight is too heavy to control the eccentric phase.

Common Mistakes to Avoid

• Rounding the Back: Especially during the initial pull from the floor, this can lead to injury. Maintain a neutral spine.
• Pulling with Arms Too Early: The clean is a leg and hip-driven movement. The arms are primarily for guiding and pulling under the bar, not for lifting it off the floor.
• Not Getting Under the Bar Fast Enough: Hesitation during the catch phase will result in a missed lift or an awkward catch. Be aggressive.
• Poor Front Rack Position: If the bar is resting on your wrists or forearms instead of your shoulders/clavicles, it indicates poor mobility or technique and can cause pain.
• Lack of Core Engagement: A weak core leads to instability and inefficiency throughout the entire lift.
• Not Locking Out: Failing to fully extend the elbows and achieve a stable overhead position at the top of the press.

Progression and Regressions

• Regressions (to learn components and build strength):
  • PVC Pipe or Broomstick: For practicing the movement pattern without weight.
  • Empty Barbell: To refine technique.
  • Hang Clean: Starts from above the knee, simplifying the first pull.
  • Power Clean: Receiving the bar in a partial squat rather than a full front squat.
  • Front Squat: To build strength and mobility for the receiving portion.
  • Strict Press / Push Press: To build overhead strength.
• Progressions (once technique is solid):
  • Gradually increase weight.
  • Perform complexes (e.g., clean + front squat + press).
  • Incorporate the "Jerk" (split jerk or push jerk) for heavier overhead lifts.

Safety Considerations

• Start Light: Always prioritize perfect form over heavy weight. Gradually increase the load only when technique is consistent.
• Proper Warm-up: Prepare your body with dynamic stretches and light cardio.
• Mobility: Ensure adequate mobility in the ankles, hips, thoracic spine, and shoulders. Address any limitations.
• Listen to Your Body: Do not push through pain. If something feels off, stop and assess.
• Breathing and Bracing: Use the Valsalva maneuver (inhale, hold breath, brace core) during the heaviest parts of the lift for spinal stability.
• Qualified Coaching: For complex Olympic lifts, seeking guidance from a certified weightlifting coach is highly recommended to ensure proper technique and prevent injury.

Who Should (and Shouldn't) Do It?

• Who Should:
  • Athletes in sports requiring power, speed, and agility (e.g., football, basketball, track & field).
  • Experienced lifters looking to add a challenging, full-body exercise to their routine.
  • Individuals seeking to improve overall athleticism, coordination, and strength.
• Who Shouldn't (or should proceed with extreme caution and professional guidance):
  • Absolute beginners without proper instruction.
  • Individuals with pre-existing injuries to the shoulders, wrists, elbows, lower back, or knees.
  • Those with significant mobility limitations that prevent proper execution of the front rack or squat.
  • Anyone with uncontrolled hypertension or cardiovascular conditions without medical clearance.

Conclusion

The clean and press squat is a formidable and rewarding exercise that, when performed correctly, offers unparalleled benefits for strength, power, and overall athleticism. It demands dedication to mastering its complex components, but the payoff in terms of functional strength and body control is substantial. Approach this lift with respect for its technical demands, prioritize flawless form, and consider professional coaching to unlock its full potential safely and effectively.