CLEAN + Front SQUAT

The clean and front squat are two separate weightlifting exercises that are often performed in combination. The clean is a movement that involves lifting a barbell from the floor to the shoulders in one continuous motion, while the front squat is a squat variation where the barbell is held in the front rack position. 

This complex of exercises, which is used mostly in the preparation period, when athletes perform large amounts of training work, builds strength and special efficiency. 

Both exercises target different muscle groups, and when performed together, they provide a full-body workout. Here are the main muscle groups that are working during the clean and front squat:

Quadriceps: The quadriceps are the primary muscle group used to extend the knee and lift the weight off the ground during the clean.

Hamstrings: The hamstrings help to extend the hips during the initial pull of the clean.

Glutes: The glutes assist in hip extension and help to drive the weight upward during the clean.

Back muscles: The back muscles, including the erector spinae and traps, help to maintain a strong and stable position during the clean.

Shoulders: The shoulders are used to pull the barbell up and guide it into the front rack position.

Triceps: The triceps help to lock out the arms and stabilize the weight in the front rack position.

Quadriceps: The quadriceps are the primary muscle group used to extend the knees and lift the weight during the front squat.

Glutes: The glutes help to extend the hips and drive the weight upward during the front squat.

Core muscles: The core muscles, including the abs and lower back muscles, help to maintain a stable position and transfer power from the lower body to the upper body.

Upper back muscles: The upper back muscles, including the traps and rhomboids, help to maintain a strong and stable position during the front squat.

Triceps: The triceps help to stabilize the weight in the front rack position.

Overall, the clean and front squat combination is an excellent exercise for developing lower body and upper body strength, power, and explosiveness.

In CLEAN stay over the bar in the starting position, the lower back 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.

The clean and front squat are two challenging and effective weightlifting exercises that can be combined in different ways to create a variety of training variations. Here are some variations of the clean and front squat that you can incorporate into your training:

The hang clean is a variation of the clean where the barbell is lifted from the hang position (above the knees) instead of the ground. Combining the hang clean to front squat can help to improve your explosiveness and technique.

The power clean is a variation of the clean where the barbell is lifted to the shoulders with a quick, explosive movement. Combining the power clean with squat can help to develop speed and power.

The clean and jerk is a weightlifting exercise that involves lifting the barbell from the ground to the shoulders, then performing an overhead jerk. Combining the clean and jerk with a front squat can provide a full-body workout that targets the legs, core, and upper body.

Remember, when incorporating these variations into your training, it is important to focus on proper technique and form. Work with a coach to ensure proper technique and to avoid injury.