What muscles does the Barbell Squat Clean work?

The Barbell Squat Clean mainly works the quads, glutes and traps.

How many sets and reps of the Barbell Squat Clean?

3 to 6 sets of 1 to 3 reps at a weight you can move fast, resting 2 to 3 minutes. Speed and position come before load: end the set when the bar slows down or the catch gets sloppy.

What can I do instead of the Barbell Squat Clean?

ATG Split Squat, Backward Sled Drag, Band Squat and Belt Squat work the same main muscle.

Barbell Squat Clean

Pull the bar from the floor and drop into a full front squat to catch it, then stand to complete the lift.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Quads, Glutes, Traps
Equipment: Barbell
Movement: Olympic lifting

Sets and reps

3 to 6 sets of 1 to 3 reps at a weight you can move fast, resting 2 to 3 minutes.
Speed and position come before load: end the set when the bar slows down or the catch gets sloppy.

General ranges, not medical advice. Stop if anything hurts.

Alternatives

Other exercises for the quads, for when the barbell is taken or you want a change.

Questions

What muscles does the Barbell Squat Clean work?: The Barbell Squat Clean mainly works the quads, glutes and traps.
What equipment do you need for the Barbell Squat Clean?: A barbell.
How many sets and reps of the Barbell Squat Clean?: 3 to 6 sets of 1 to 3 reps at a weight you can move fast, resting 2 to 3 minutes. Speed and position come before load: end the set when the bar slows down or the catch gets sloppy.
What can I do instead of the Barbell Squat Clean?: ATG Split Squat, Backward Sled Drag, Band Squat and Belt Squat work the same main muscle.

Program it for your clients

Coaches add the Barbell Squat Clean to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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