Lets break down...

Squat cleans

• Receive the bar with elbows high
  
• Practice with pvc pipe to recognize and break down the movement
  
• Activate the hamstrings before the pull
  
• Keep the bar close to body
  
• Great for core exercise
  
  
  1. Starting position
  
• Keep feet about shoulder width apart
  
• Back straight
  
• Shoulders in front of the bar
  
• Shins barely touching the bar
  
• Bar is roughly sitting over the toes
  

Tip: ALWAYS hook-grip the bar (holding a barbell by gripping the thumb between the barbell and the fingers), it is the safest method.

    2. First pull
       Gently pull the bar from the floor to the top of the knee. Once you’ve cleared the knees, try to keep knees back, with a straight back, chest up while feeling tension in the hamstrings.


     3. Second pull
        Keep your back straight as you move into a power position with a neutral spine and glutes engaged.

     4. Third pull
         After power position, shrug the shoulders explosively upward getting tall and reaching triple extension. Once triple extension has been achieved get ready to catch.

     5. The catch 
         After fully extending, drop below the bar and catch in the front rack position, think of it as a front squat position. 
    
Breaking down these movements bit by bit can prove to be extremely challenging but exciting. A great way to help break down these movements or any other barbell movements you may need to grasp is by coming to our barbell classes! We have classes once a month to help our athletes understand these difficult movements better and get additional coaching. These classes are coached by our head coach, Mike Leonard and Meredith Reyes. Our next class will be held on December 28th. Class begins at 7:30AM and ends at 9:30AM. Please note that you must register for this class by FRIDAY, December 27th at 5PM. The class will be capped at 12 participants, register soon! We hope to see you there!

Happy Lifting!