Exercise Library
Power Clean Into Front Squat
The power clean into front squat is a hybrid exercise that combines a power clean and front squat into a single exercise rather than a complex.
Perform a power clean and pause in the receiving position for 1-2 seconds, then continue directly down into a front squat. The goal is to avoid needing to adjust your stance or balance to squat properly.
Notes
This exercise is not the same as a power clean + front squat complex because the athlete never stands completely between the power clean and squat.
Purpose
The primary purpose of the exercise is to allow the athlete to practice a better receiving position for the clean by meeting the bar in a relatively high position with the proper stance, posture and resistance against the bar. It can be thought of as a clean with a pause partway under the bar. It can also help force athletes to use the same receiving stance in the power clean as in the clean.
Programming
Power clean into front squat should generally be programmed with 1-3 reps. They can be performed for maximal effort singles like a power clean would be, but generally 1-3 reps at submaximal weights is more effective.
Variations
The power clean into front squat can done with any variation of the power clean, such as from a riser or blocks, from the hang, or with one or more pauses in the pull. It can also be combined in a complex with a clean after to first practice meeting the bar properly, and then put that technique to use in a subsequent clean.
Perform a power clean and pause in the receiving position for 1-2 seconds, then continue directly down into a front squat. The goal is to avoid needing to adjust your stance or balance to squat properly.
Notes
This exercise is not the same as a power clean + front squat complex because the athlete never stands completely between the power clean and squat.
Purpose
The primary purpose of the exercise is to allow the athlete to practice a better receiving position for the clean by meeting the bar in a relatively high position with the proper stance, posture and resistance against the bar. It can be thought of as a clean with a pause partway under the bar. It can also help force athletes to use the same receiving stance in the power clean as in the clean.
Programming
Power clean into front squat should generally be programmed with 1-3 reps. They can be performed for maximal effort singles like a power clean would be, but generally 1-3 reps at submaximal weights is more effective.
Variations
The power clean into front squat can done with any variation of the power clean, such as from a riser or blocks, from the hang, or with one or more pauses in the pull. It can also be combined in a complex with a clean after to first practice meeting the bar properly, and then put that technique to use in a subsequent clean.
