Clean + Front Squat
This complex of exercises, which is used mostly in the preparation period, when athletes perform large amounts of training work, build strength and special efficiency.
In CLEAN stay over the bar in the starting position, the lowerback is tight, in pull speed up by your legs, power position at 1/3 of your thigh, fast turnover and elbows rotation, catch tight on your shoulders and recover as fast.
In Front SQUAT smooth movement down, active movement upwards,keep your back straight, pull your pelvis back, hold elbows high.
Depending on the goals and the period of preparation, the number of reps can be combined proportionally or not, for example: 2+2, 1+3 or 3+1.
Author:Â Oleksiy Torokhtiy
Olympic Weightlifting Champion
Best Results: Snatch – 200 kg,
C&J – 240 kg
Oleksiy Torokhtiy is a professional athlete boasting 20 years of experience in Olympic weightlifting. With multiple European and World titles under his belt, he has showcased his prowess in two Olympic Games (Beijing 2008 and London 2012). Upon concluding his illustrious career, Oleksiy dedicated himself to coaching. By 2022, he had conducted over 200 weightlifting seminars worldwide. He is the visionary behind an international sportswear and accessories brand known for its motto, “Warm Body Cold Mind.” Additionally, he is an esteemed author and the creator of a series of training programs and eBooks.
