How To Squat Clean For Beginners and Elites | EXERCISE PROGRESSION

[@GarageStrength]

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[@imjackielifts]

My clean has gotten so much better since I found your channel! I've been doing this workout a couple times a week outside of practice and can notice a difference. I even noticed that you mention having your elbows at the same timing as hips and that has lowered my wrist pain because I have that timing right finally...thank you so much and your athletes.

[@regentlouis3678]

1.) Front Squats 2.) Hip Muscle Clean 3.) Hip Power Clean 4.) Hang Clean (Hip) 5.) Pause Below & Above the Knee 6.) Squat Clean

[@leahhebert292]

Front squats Hip muscle clean Hip power clean Hang clean hip Pause below and about the knee Squat clean

[@tjburr1968]

If nothing else, i now have a clear understanding of the differences between. Cleans, Power Cleans, Snatches and Finally the Clean and Jerk. This understanding undoubtedly will help guide and motivate my desire to learn them all properly. Thanks fir the video and demonstration with that incredible female athlete. Very inspiring to me.

[@frankchen4229]

i used these exact progressions when I learned the snatch on my own too lol tall high pull -> high pull pause into scarecrow -> tall muscle snatch -> hip muscle snatch -> above knee hang muscle snatch -> below knee hang muscle snatch -> muscle snatch from floor -> power snatch -> full snatch the range of motion increases from the center up, then from the center down, then the range of motion for the bar decreases from the top down

[@lowkey_kayla3007]

I definitely enjoy watching and using and put what o learn into my practice! 34 and still love it!

[@lowkey_kayla3007]

Under my Wife email lol

[@joshbooker7055]

This Is The Best learn how to teach and execute a squat clean video on the internet. Thanks for sharing so much of your teaching methods for free. I really appreciate it!

[@GarageStrength]

glad you enjoyed!

[@ブラウンウィリアム]

The progression video on this and snatch is just what I was looking for, thank you!

[@MsFuzzyBuddy]

This is so helpful for someone new to the Clean + Jerk. Thank you!

[@ethanschmitt8419]

I've been studying the clean and jerk for about 3 months now. I just decided to formulate a comprehensive warmup progression for myself and I'm so happy I came across this video. Literally matched what i thought would be best step for step. I've always been a fan of your content, so it felt great that you've affirmed what i was thinking. By the way, Im a fairly advanced athlete. 5'9" 205lbs 4.65 40 time with a 515 ass to grass high bar squat all thanks to the videos you've been posting. Thanks a lot!!!

[@marcus_ohreallyus]

I've had people in the gym ask me to teach them how to clean and my response is, "Do you have a couple of years?" And I only say that because I know that 99% of people who would ask how to clean don't know how to front squat...and getting truly comfortable in the front rack position is the first thing necessary and is not something that happens in a few minutes.

[@TheGoodSheperd_TOG]

I wish you explained the knees more bc she was doing it perfectly. It look like she push them back then forward once the bar pasted them.

[@PovertyBench]

I'd be very interested to see a video on how to power or squat jerk, I have had a difficult time figuring out how to do it. Torokhity has a couple video demonstrations but to date I haven't found a deep dive

[@GarageStrength]

we'll be releasing a How To Jerk video in the future! Sadly, it'll just be for the split jerk.

[@mattchandler9323]

@garagestrength...Coach Miller, with over 20+ years as a strength & conditioning coach myself, I must say, this is one of the, if not THE best KZbin channels in regards to our field!! I would like to ask; in regards to the title of this video, are you calling it a "squat clean" to differentiate between the clean variants? I have only ever heard that term used in the Cross Fit world. I was taught during schooling and my time at the OTC by Weightlifting coaches that programming "cleans", "clean & jerks" vs. 'hang cleans", etc established the position to receive the bar in. I may have missed it during the video, so any clarification is greatly appreciated. Thank you in advance!!

[@GarageStrength]

Honestly, just called it that because it's the normie term CrossFitters use and the goal is to get as many athletes as possible to lean the movement. So we made amends.

[@vivienne_lavida]

Such a good video!!

[@bengoodey]

This was really good. Thanks 😊

[@dallasnoble8329]

Thank you

[@Jay_Wolfe]

Link for the suggested front rack mobility video?

[@GarageStrength]

Here you go 👉 kzbin.info/www/bejne/pn2ycploetukhJY

[@prescottosegie]

Great video thank you for the info I appreciate it very much💪🏾💯

[@GarageStrength]

glad you found it useful!

[@DevlinGomez]

Clean Progression Routine📜 Clean Grip: Feet one foot apart. Grab the bar when the elbow is just outside the knee. 2-3 x 5-10 Front Squat: Knees forwards and hips backwards. 2-3 x 3-5 Hip Muscle Clean Into Front Squat: Keep all of your fingers on the bar. After the Muscle Clean, move your feet into the catch position. 2-3 x 3-5 Hip Power Clean Into Front Squat: Pull the bar back with your elbows then rotate your arms under. 2-3 x 3-5 Hip Clean: Like the Hip Power Clean Into Front Squat but go all of the way down. 2-3 x 3-5 Above and Below Knee Pause Clean: Start from the ground. Hold the bar for a full 1-2 seconds below and above the knee keeping your shins vertical. From there finish with a power clean. 2-3 x 3-5 Cleans

[@neevshriker9458]

Thanks!

[@2KM158]

Hey coach. Great video, thanks! How do guys avoid slamming the bar into the family jewels when doing the move? When i see good lifters clean the bar seems to go dangerously close..

[@GarageStrength]

Bring the bar to your hips, and not the hips to the bar!

[@2KM158]

@@GarageStrength thanks for the tip. I will practice that:)

[@ThePhantomCoder]

"family jewels" LMAO

[@dadbodsociety3257]

Do your athletes use the hook grip while doing cleans? By the way - thanks for reintroducing me to some old school exercises I forgot about since high school football. Many, many, many moons ago👍

[@GarageStrength]

Yes. All of our athletes hook grip!

[@alexmoon3130]

@@GarageStrength do tech to catch with the hookgrip?

[@GarageStrength]

@@alexmoon3130 you can do emply bar drills to reinforce the hookgrip! Ultimately, it will take time to get comfortable using hookgrip.

[@marcus_ohreallyus]

@@GarageStrength Hook grip is tough...but with a clean I can use it. Ask me to deadlift 315 for reps with that grip and I'll be wimping out. It's murder on my thumb for sustained periods, but it works well for cleans.

[@JohnAitchison-l8n]

Should the feet be point straight ahead or pointing forwards

[@redangrybird32]

Greetings from Mexico, great video

[@GarageStrength]

glad you enjoyed!

[@xGaviJax]

Is muscle clean an exercise that helps for not banging the bar with the hips? I have watched your technique videos a lot of time and I now understand the different positions I need to be in at a given time but I still have that banging the bar problem.

[@war4hire]

Hi coach. When doing the power clean, should the feet already be in the position to squat in the event the athlete is not able to complete the power clean? Or should the athlete go into the lift knowing they are going to squat clean?

[@GarageStrength]

the feet should be roughly one shoe length apart during the pull and then catching the bar with the feet slid out to roughly shoulder width! The athlete should go into the lift knowing they'll power it! confidence is key!

[@dreadnought80]

So would you say that the clean is a foundation exercise like squats, deadlifts and bench?

[@coach_drmiller]

Good stuff Coach

[@GarageStrength]

thank you! 😎

[@weightedsumwl]

Hey not talking too much about the video, but I kinda wanted to buy some of you guys' programs but I was kinda confused on where to start if I just wanna progress in both lifts without emphasizing one of them too much, which program do you recommend?

[@GarageStrength]

Check out our Silver Custom Programming! For your situation, it is essential to develop proficient movement patterns in both movements! We’ll be able to program your exact needs while ensuring sound techniques. I will attach a link that will bring you there. 💪🏼 www.garagestrength.com/products/silver-membership

[@weightedsumwl]

@@GarageStrength thanks a lot I will look into it and hopefully make a purchase, thanks for the reply

[@inonjj560]

Do you have any other gyms, or is it only one in P.A

[@GarageStrength]

Just the one in PA

[@Ze_Ninguem01]

Hey Coach, what Olympic lift do you think is most fun doing?

[@GarageStrength]

I LOVE THE SNATCH ❤❤

[@Ze_Ninguem01]

@@GarageStrength the snatch imo is the most aesthetic of the 2. Btw, for someone that is coaching himself the Olympic lifts*, which one do you think would be the easiest? *squat clean vs snatch

[@GarageStrength]

@@Ze_Ninguem01 squat clean! There are more moving parts in the snatch!

[@Ze_Ninguem01]

@@GarageStrength Yeah makes sense haha. Imma start practicing it then just for fun, next vacation I'm going to an olympic boot camp so now it's just playing around. Thanks for the answer Coach!

[@udarachanaka]

Can I know best recovery Drink and recovery foods for Olympic lifters

[@udarachanaka]

Special sports drinks

[@peterparahuz7094]

i just watched a video from a ukrainian dude. he forced his knees to the side at the beginning of the lift (while the bar was getting past them). the young lady here didn't visibly do that. instead, her knees danced back then forward and then back again through the plane of the bar path. i wonder whether this is an individual physiology, or a different technique.

[@rotbat273]

kind of late, but it is a little individual physiology and a little technique. you tend to see it more on the snatch but some coaches teach to "touch the knees to the inside of the elbow" when setting into the start position

[@olyliftingprogress8132]

Why do all weightlifters besides heavy weights have 6 packs? It doesnt seem they do much situps etc

[@bryannalley6599]

@Garage Strength I know in my lifting. I have a tendency to try to combine both either pulling above knee/back extension and dip driving at the same time which I've been told is really hindering my lifting ability and leading me to having injuries. Is there a drill or que to keep in mind for correcting this error. I can perform it without weight, but once the weight is added on that mentality is hard. Does this make sense?

[@skandalbanker]

What about clean pulls for learnig the clean or powerclean? You don't advocate these, do you?

[@NicholasWhiteley]

What shoes is she wearing?

[@georgecarder4695]

I found a bug. At 2:35 you say another method to find clean width is to "push them from behind", but that is to find jerk foot configuration. Is there a bug bounty?

[@hankreifsnyder848]

Is a 225# full clean elite for an 8th grade RB / LB 5’11” tall and body weight 180#?? Thanks!!

[@T13f]

First!

[@GarageStrength]

🥇🥇✌✌

[@kensleyvitoria4687]

Probably would be better if he coached a raw newbie in a video like this instead of the best weightlifter in the country… great tips in here tho! Tx!

[@nancyfrench7315]

P

[@sdejong3541]

Her legs are creeping me out. Good technique though

[@giftsenpai]

She is so beautiful🥰

[@themuscleMage863]

her front squat is so sexy😅 I think I have a problem 🤔

[@GarageStrength]

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[@2pacgranddaddy441]

What's the benefit of this exercise

[@forrestdisney2698]

@@2pacgranddaddy441 pretty much everything lol

[@db2360]

Damn her legs 😍😍😍