3 Basic Tips to Improve Your Squat Clean

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The squat clean is a powerful, technical lift that demands precision and strength. Whether you’re new to weightlifting or looking to fine-tune your technique, here are three fundamental tips to enhance your squat clean.

1. Use the Hook Grip

One of the most important aspects of a strong squat clean starts with how you grip the bar. When you place your hands on the barbell, ensure you're using the hook grip. This means wrapping your thumb around the bar first and then locking it in by wrapping your fingers over your thumb. The hook grip provides a solid, secure hold, allowing you to lift heavier and with greater control.

2. Brace Your Back

Before you initiate the lift, make sure your back is properly braced. A soft, floppy back is not only inefficient but also a recipe for injury. Keep your core tight and your spine neutral, so all the energy transfers into the bar. A strong, braced back helps you generate more power and maintain stability throughout the movement.

3. Drive Your Elbows Through the Catch

As you catch the bar in the squat position, focus on driving your elbows forward and through. This will help you stabilise the bar on your shoulders and prepare for the upward drive. Continue to push your elbows upward as you rise to a standing position. This movement ensures proper bar placement and helps you maintain control as you complete the lift.