Power Clean to Front Squat
10 reps
Power clean the bar to your shoulders, then ride it into a full squat.
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QUADS
Power Clean to Front Squat
This movement chains a power clean straight into a front squat, blending the explosive pull from the floor with a deep front-loaded squat. It sharpens the transition between the two lifts while building full-body power and squat strength. It's an advanced combination for lifters who want explosive lifting and leg strength in one fluid sequence.
How to do it
- 1
Set the loaded bar on the floor in front of you with feet wider than shoulder-width.
- 2
Grip the bar overhand well outside your shoulders, brace your core, keep your chest up, and roll the bar to touch your shins.
- 3
In one motion, extend your legs to bring the bar to the hang just above your knees, then explosively drive your hips forward and rise onto your toes.
- 4
Whip your elbows through to catch the bar in the front rack position and stand tall.
- 5
From there, push your hips back and bend your knees into a front squat, pausing at the bottom.
- 6
Drive through your legs to stand, then lower the bar back to the floor and repeat.