Squat Clean

One of the exercises practiced by people all over the world is the squat exercise. A variation of the squat exercise is squat clean. In this write up, we will get to learn, what are the techniques and variations in this famous weightlifting event.

Among the Olympic weightlifting events, one event is squat clean. It is also referred to as clean and jerk. It is often called the 'King of lifts', as this exercise involves, lifting the weight above the head. It is a compound exercise.

In other words, many more muscle groups are utilized in this exercise. There are multiple range of motions as well. Other than the fact, that it is an Olympic weightlifting event, practicing squat clean also proves to be helpful in a number of sports. It helps in developing power and strength.

The predecessor of the clean and jerk was the movement called 'Continental', essentially because it was practiced by the Germans as opposed to the British. In this the lifter would lift the barbell up to his belt, where the barbell would rest. After which a number of flips would be repeated, till the bar is lifted up till it reaches overhead.

However, with the stop in the movement of the barbell from the floor overhead was not only slow, but rather clumsy and non athletic. This is when the squat clean and jerk movement came into practice and was accepted in the weightlifting federations.

The technique is to place a barbell in front of you with shoulder width distance between your feet. The feet should be placed exactly below the bar, so that it becomes easier for you to lift the bar. Some of the clean squat techniques may differ on this.

Now, gradually come into a squatting position and hold the barbell such that there is shoulder width distance between your hands, and your fingers cover the thumbs. Make sure your back is not straight, it should be a little arched, lest you will injure your lower back.

Now is the time to lift the bar off the floor, but your weight should be shifted from the balls of the feet to the heels. As far as possible, the toes should be pointing straight ahead, or they can be duck toeing out a little. To lift the bar, you will have to do a triple extension starting with the hips, followed by knees and then by ankles.

This will help you to lift the bar sufficiently high. Now you will have to do an explosive, violent shrug by contracting the muscles of the upper back. With this action, you will be placed under the bar and you will be in a squatting position. Once this is achieved, slowly straighten out your legs.

When you come into the standing position, bend your knees a little and using your strength push the bar above your head. At this stage, you will have to use the muscles of the upper body. When the bar is pushed up, you will be placed under the barbell. Now your arms will be locked and placed in one line.

Among the famous variations is the squat clean crossfit and the hang squat clean. The difference can be made in the way the barbell is pushed up. Push jerk is one of the common method used. In this the legs of the lifter are placed in position, then the knees are bent and the lifter jumps to get into the lockout position. The other variation, which can be used to do the exercise is the way the legs are placed.

The legs are not placed under the bar, but the hips and the legs are aligned with each other. Then the lifter has to squat down, such that the bar is placed above him after which he stands up straight. Many lifter use this method, because it ensures that the lifter can balance the bar well and prevent it from swaying either forward or backward.

In the power clean variation, the bar has to be pulled up hard and the elbows are to be rotated 270 degrees forward. While in the squat clean version, the lifter has to place himself under the bar before the elbows are rotated.

The next difference is that in the squat clean, the load in the racked position has to be caught when the knees are placed below the hip level. Whereas in the power clean, the load in the racked position is caught with the hip and knee fully extended. Apart from these two differences the remaining steps are the same.

It is recommended that the squat clean should be learned under supervision of a trainer only. If the steps are not followed, there are chances that you may injure yourself. At the same time, start off with very light weight and once you have practiced the art, you can move onto the heavier weights. At first it is best to start off with no weights attached to the bar at all.

Disclaimer: This story is for informative purposes only. Always consult a physician before starting any physical fitness program in order to reduce the risk of injury.