The Ultimate Guide to Squat Clean vs Power Clean: Which Should You Be Doing?

The squat clean and power clean are two of the most challenging and rewarding exercises in weightlifting. Both movements involve lifting a barbell from the floor to overhead, but they differ in their technique and the muscles they target. If you’re looking to improve your strength, power, and athleticism, understanding the differences between the squat clean and power clean is crucial. This blog post will break down the key distinctions between these two lifts, helping you choose the right one for your fitness goals.

The Squat Clean: A Deep Dive into Technique

The squat clean is a complex lift that requires a high level of coordination, mobility, and strength. The movement involves pulling the barbell from the floor, driving your hips forward, and squatting down to catch the barbell across your shoulders.

Here’s a step-by-step breakdown of the squat clean:

1. Starting Position: Stand with your feet shoulder-width apart, toes slightly pointed outward. The barbell should be positioned in front of you, with the bar resting on the top of your shins. Grip the barbell with an overhand grip, slightly wider than shoulder-width.
2. First Pull: Initiate the lift by driving your hips back and pulling the barbell off the ground. Keep your back straight and core engaged.
3. Second Pull: As the barbell passes your knees, explosively extend your hips and drive your shoulders upwards. This movement should be powerful and fast.
4. Squat: As the barbell approaches your shoulders, squat down to receive the barbell across your upper back. Your elbows should be pointing forward, and your back should remain straight.
5. Stand Up: Once you have caught the barbell, stand up with your hips and knees fully extended.

The Power Clean: A Quick and Explosive Lift

The power clean is a more explosive variation of the clean that emphasizes speed and power. Instead of squatting down to receive the barbell, you will use a powerful hip extension to lift the barbell to shoulder height.

Here’s a step-by-step breakdown of the power clean:

1. Starting Position: The starting position for the power clean is the same as the squat clean.
2. First Pull: The first pull is also identical to the squat clean.
3. Second Pull: As the barbell passes your knees, explosively extend your hips and drive your shoulders upwards. This movement should be even more explosive than the squat clean.
4. Catch: At the top of the movement, you will shrug your shoulders and pull the barbell into a “catch” position. Your elbows should be pointing forward, and your upper back should be engaged.
5. Stand Up: Once you have caught the barbell, stand up with your hips and knees fully extended.

Squat Clean vs Power Clean: Key Differences

While both lifts share similarities, there are key differences between the squat clean and power clean:

1. Depth: The squat clean requires a full squat to catch the barbell, while the power clean only requires a partial squat.
2. Emphasis: The squat clean emphasizes strength and stability, while the power clean emphasizes speed and power.
3. Muscles Worked: Both exercises target the quads, hamstrings, glutes, and upper back. However, the squat clean also works the calves, core, and shoulders more due to the deeper squat.
4. Technical Difficulty: The squat clean is generally considered more technically challenging than the power clean due to the deeper squat and the need for greater control.

Choosing the Right Lift for You

The best lift for you will depend on your individual goals and training experience.

Squat clean:

• Ideal for: Athletes who need to improve their overall strength, power, and stability. It is also a great exercise for developing lower body strength and explosiveness.
• Consider if: You are looking for a more challenging exercise that will build strength and power.

Power clean:

• Ideal for: Athletes who need to improve their explosive power and speed. It is also a great exercise for developing upper body strength and power.
• Consider if: You are looking for a faster and more explosive exercise that will build power.

Squat Clean and Power Clean: Benefits and Risks

Both the squat clean and power clean offer numerous benefits, but they also come with some potential risks.

Benefits:

• Increased Strength and Power: Both exercises are compound movements that engage multiple muscle groups, leading to increased strength and power.
• Improved Athleticism: The squat clean and power clean are essential exercises for athletes in a variety of sports, as they can improve speed, agility, and explosiveness.
• Enhanced Muscle Growth: The heavy lifting involved in these exercises stimulates muscle protein synthesis, leading to muscle growth and hypertrophy.
• Improved Coordination and Balance: Both exercises require a high level of coordination and balance, which can improve overall athleticism.

Risks:

• Injury: Both exercises can be dangerous if not performed correctly. It is important to learn proper technique from a qualified coach and to use proper form.
• Overtraining: Performing these exercises too frequently or with too much weight can lead to overtraining and injury.
• Back Pain: If proper form is not maintained, these exercises can put stress on the lower back, leading to pain.

Mastering the Squat Clean and Power Clean: Tips for Success

Here are some tips to help you master the squat clean and power clean:

• Start with Proper Form: It is crucial to learn proper form before attempting these exercises. Consult a qualified coach or trainer to ensure you are performing the movements correctly.
• Use a Spotter: Always use a spotter when lifting heavy weights. This will help to ensure your safety and prevent injury.
• Warm Up Thoroughly: Before performing the squat clean or power clean, warm up your muscles with light cardio and dynamic stretching.
• Start with Light Weights: Begin with a weight that you can lift with good form for 5-8 repetitions. As you get stronger, you can gradually increase the weight.
• Focus on Technique: Focus on maintaining proper form throughout the entire movement. Don’t sacrifice technique for weight.
• Listen to Your Body: If you experience any pain, stop the exercise and consult with a healthcare professional.

A Final Word on the Squat Clean and Power Clean: Which One Should You Choose?

The squat clean and power clean are both effective exercises for building strength, power, and athleticism. The best lift for you will depend on your individual goals and training experience. If you are looking for a more challenging exercise that will build strength and power, the squat clean is a great option. If you are looking for a faster and more explosive exercise that will build power, the power clean is a good choice.

What People Want to Know

1. What is the difference between a squat clean and a power clean?

The main difference is the depth of the squat. A squat clean requires a full squat to catch the barbell, while a power clean only requires a partial squat.

2. Which exercise is better for building strength?

The squat clean is generally considered to be better for building strength due to its deeper squat and the greater emphasis on stability.

3. Which exercise is better for building power?

The power clean is generally considered to be better for building power due to its explosive nature and the emphasis on speed.

4. Do I need to be a weightlifter to perform these exercises?

No, anyone can perform the squat clean and power clean. However, it is important to learn proper form from a qualified coach or trainer before attempting these exercises.

5. Are these exercises safe for beginners?

The squat clean and power clean can be dangerous if not performed correctly. It is important to start with light weights and to learn proper form from a qualified coach or trainer before attempting these exercises.