Today we will be finding our new Squat Clean "1 Rep Max". This means the heaviest Squat Clean you can perform with correct form that meets standard of movement.
Correct form is what you see and hear in the video. Following the pointers mentioned will help you perform the movement easier and safer.
Standard of movement for the Squat Clean are:
- Starting the barbell from the ground
- Catching the bar on the front rack (front shoulders)
- Squatting below parallel (hip crease below the knee)
Frequently Asked Questions (FAQ):
Do I have to go heavy? If you have never done a Squat Clean, then you need to focus on form and technique. Your coach will work with you to provide you with the proper starting weight or progressions
If you have done a Squat Clean before, then it is up to you how heavy you are going to go, BUT keep in mind that a percentage of the final weight found today will be the weight you will work on for the next 6-8 weeks. Meaning, if you go light, the strength program for the next 6-8 weeks may not be effective.
Do I have to squat all the way down? Unless you have mobility issue (cannot squat below parallel because hips are tight) or an injury (because your knee or your back hurts), then YES.
Do I need to use the barbell? In this case, YES. You can choose as light as barbell 35# or 45#, but you need to try to work on this technique using a barbell. There will be other opportunities for you to work on cleaning a medball, kettlebell or dumbbell.
Any other questions? Please feel free to ask your coaches in class. They will be more than happy to assist you.
Enjoy and Have FUN!