OtherWeightliftingBenchmark
1RM Squat Clean
Weightlifting
Solo
Workout Details
Other
For Load:
1Squat Clean
Coaching Tips
Strategy
- 1Focus on maintaining an upright torso during the catch phase of the squat clean to keep the barbell balanced over your midfoot.
- 2Prioritize technique over weight to prevent injury, especially when attempting a max lift.
- 3Use your legs to drive up from the bottom position, not just your back; this promotes better form and reduces strain.
Safety Considerations
Technical Focus
Ensure a proper front rack position to avoid strain on the wrists and shoulders.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2-3 min(Maintain a steady pace to elevate your heart rate.)
Mobility Work:
- 30 sec Hip Flexor Stretch(Focus on opening up the hips.)
- 10 Shoulder Dislocates (with Elastic Band or PVC Pipe)(Improve shoulder mobility for the front rack position.)
- 30 sec Ankle Flexibility Stretch(Enhance your ankle flexibility for better squat position.)
Activation:
2 rounds- 5 Thrusters with Light Weight(Warm up the movement pattern for the squat clean.)
- 3 Squat Cleans with PVC or Light Barbell(Focus on form and full range of motion.)
Scaling Options
Intermediate
Reduce weight by about 20%.
- 1
squat clean
Use a lighter barbell.
Weight: 150/100 lbs (68/45 kg)
Scaled
Reduce weight by about 40%.
- 1
squat clean
Use a kettlebell or dumbbell for the squat clean.
Weight: 100/65 lbs (45/30 kg)