Crossfit Clean Squat: A Comprehensive Guide

Are you looking for a way to get fit and build strength? If so, Crossfit Clean Squats could be the perfect exercise for you! Crossfit Clean Squats are a full-body power movement that builds strength, increases power, and improves overall mobility. In this post, we will examine what a Crossfit Clean Squat is, and provide form tips, exercises, and ideas on how to incorporate this movement into a workout to help you get in shape. You’ll gain an understanding of the reasons why Crossfit Clean Squats are an effective exercise and how to include them in your fitness routine.

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What Is a Crossfit Clean Squat?

As a Crossfit enthusiast, I’m quite familiar with the clean squat. It is a compound movement, meaning it involves multiple muscles performing a movement. The clean squat is a combination of a clean, a squat and re-racking the bar, all in one dynamic movement.

To perform a clean squat, the athlete starts by “cleaning” the bar from the floor. This is done by explosively lifting the bar from the ground and using the hips and legs to guide it up to a standing position. The athlete then “squats” the bar back down with control, pauses at the desired squat depth and then stands back up to finish the movement. After completing the clean squat, the bar is re-racked.

Muscles Involved

The Crossfit clean squat is a great way to engage many of the major muscles in the lower body, including the quadriceps, hamstrings, and glutes. It also engages the core muscles to help maintain stability and balance. So not only is the movement a good way to develop a strong lower body, it also helps to build and strengthen your core, an important part of any fitness regimen.

Advantages of Clean Squat

Crossfit Clean Squats offer many benefits, including increased strength and mobility, better athletic performance, and improved cardiovascular health. By targeting the larger muscles of the body, the squat movement helps to increase strength in those muscles and can be used as a way to gain muscle size and definition.

Crossfit clean squats also help with mobility, especially in the hip area, which is vital for better athletic performance. By strengthening the large muscles of the lower body, such as the quads, hamstrings, and glutes, the squat helps to improve agility, speed, and balance.

The clean squat is also a great way to improve cardiovascular health. By putting the body under tension for a period of time, the fatiguing of the muscles increases the heart rate. This can help to improve aerobic capacity and burn calories.

Examples of the CrossFit Clean Squat

There is a variety of ways to perform the Crossfit clean squat. One popular variation is the power clean, where you explosively lift the bar and catch it in a partial squat as you transition it to a standing position. Another variation is the split clean, where you transition the bar to a partial squat while doing a split jump.

For those looking to work on their squat depth, the barbell squat and overhead squat variations are great options. With these exercises, athletes can increase the depth of their squat and progress towards a full-range, or deep squat.

Safety Tips for Crossfit Clean Squat

Crossfit Clean Squats, like any exercise, should be done safely and with proper form. Before performing any fitness exercise it is important to warm up properly. This can help to prevent any injuries, and can also help to improve performance.

Using proper form is important for any exercise, and the Crossfit clean squat is no different. Paying attention to the details, like the starting position and movement, will ensure that the muscles are being worked correctly and safely.

Another important tip is to use lighter weights at first. Over time, and with proper form, athletes can increase the weight when the movement feels comfortable and familiar.

These safety tips can help ensure that Crossfit Clean Squat is done properly and to achieve the best results.

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Benefits of Crossfit Clean Squats

Crossfit Clean Squats provide a total body workout that combines strength, flexibility, power, and speed training in a dynamic and explosive movement. This exercise has a wide range of benefits, from increased strength and endurance to improved flexibility, power, and speed boosting. Combined with injury prevention properties, this popular Crossfit move should be a staple in anyone’s workout routine.

Increased Strength & Endurance

The clean squat utilizes multiple large muscle groups while following an isometric one-second pause at the bottom of each rep. This improves the overall strength and conditioning of muscles, allowing athletes to develop better performance when it comes to other exercises. Furthermore, increased strength and endurance also leads to better efficiency and coordination in competitive sports.

Improved Flexibility

The deep squatting motion involved in clean squats increases range of motion, leading to an improved stretch throughout the body. This can help athletes develop a wider range of motion in their joints and muscles, allowing them to train with greater agility and power.

Power & Speed Boost

Dynamic movements like the clean squat stimulate numerous large muscle groups at once. The strong contraction of the hip flexors helps improve the power output while the explosive movement helps to boost one’s speed. This makes clean squats crucial for any athletes looking to become a more powerful and agile competitor.

Injury Prevention

Clean squats greatly help improve proprioception and balance. By developing a better balance of muscles on each side of the body, clean squats can reduce the risk of serious injuries such as muscle tears, strained ligaments, and other overuse injuries.

Example of a Crossfit Clean Squat

To get started with a Crossfit clean squat, begin by standing with your feet shoulder-width apart and hold the bar with a wide grip. Bend your knees and hips, dropping your body into a squatting position so that your hips and shoulders are level. Once your feet are flat on the ground and your butt is below parallel, drive the weight up with force and explode upward, initiating the movement with your hips. As you come up, keep your chest up and press through your heels. Once you reach full extension, keep the bar close to your body and squeeze your shoulder blades together. Reset and repeat.

When performing the Crossfit clean squat, keep in mind that proper form and technique are key. Be sure to keep your back straight and avoid rounding your back. Additionally, maintain a steady breathing pattern and keep your head up throughout the exercise.

Crossfit Clean Squat Variations

There are a variety of ways to do the Crossfit clean squat using implements such as kettlebells, medicine balls, and suspension trainers. For instance, a kettlebell clean squat begins in the same way as the regular clean squat, but utilizes the weight of a single kettlebell instead of a standard barbell. Additionally, many people prefer the medicine ball clean squat as it allows for greater range of motion and flexibility. Finally, the suspension trainer clean squat is great for those looking for a challenge, as the instability of the suspension trainer makes for an extra difficult exercise.

No matter which variation you choose, the Crossfit clean squat is an effective exercise that can benefit anyone no matter their skill or experience level. So try it out and reap the benefits that come with it!

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Form Tips For Proper Technique

If you’re ready to tackle Crossfit Clean Squats, it helps to adhere to the basics of proper form. Getting these basics down will pay dividends in the future – not only will you lift heavier weights, but there is also less risk for injury. Here are some tips to help you set your feet, back and posture, and achieve maximum power and performance during Crossfit Clean Squats:

Set your feet

Your feet should be slightly wider than shoulder-width apart, with your toes pointed slightly outwards. If you are new to Crossfit, you are likely to feel the most balanced with your feet set this way. With practice, you may find a slightly narrower predicament works for you.

Weight in your heels

Shift your weight into your heels and ensure to keep your back straight and chest lifted. By focusing on your form, you can keep the bar above your knees while you’re in the squat position.

Keep your head up

Make sure to keep your head up while you’re squatting, looking forwards and never downwards. This is key to maintaining a neutral neck position throughout the movement.

Generate power

As you come to the top of the lift, squeeze your glutes and core while pushing your hips forward to increase power output. Standing tall and locking out your hips at the top will help finish your rep.

Light weight

To perfect your form, start off with a light weight. Control the movement, focus on your breathing and then progress with a moderate weight until you are comfortable to add more plates.

Take your time and be sure to warm up correctly before you attempt heavy lifts. Check-in with your body and listen to what it needs. With enough practice and dedication, you will start to feel comfortable with proper technique and will be ready to squat heavier weights with confidence.

Use Your Breathing

The power of breathing techniques is extraordinary and should be utilized during Crossfit Clean Squats. Taking a deep breath on the way down will expand your lungs, ensuring you have extra oxygen in your body that can help you power the bar up. On the way up, take a quick breath, and then exhale as you finish the lift.

Not only can it help generate power, but it can also create a sense of control during exercises. With each lift, there should be a sense of rhythm and purpose as you inhale and exhale. It can also assist in reducing your risk of injury as proper breathing for squats is key to maintaining a neutral spine.

Alternate Your Position

You can also try experimenting with different positions to master proper form. For example, you can use a low-bar squat to help keep your shins vertical with the help of the bar positioned across the back of the deltoids and just below the neck line. This squat variation can recruit more muscles, help generate power and should be combined with controlled breathing to ensure you’re in sync with the movement.

Although it requires more control, the front squat can be beneficial in helping increase your endurance. By keeping the bar in the front, it will help reduce loading on the lower back and decrease the stress put on the spine. It will also help you maintain an upright torso, recruit your core and enable you to have a controlled, yet challenging lift.

Keep it Fun and Stay Consistent

Crossfit Clean Squats can be daunting for many. However, if you use proper form and keep your focus on each lift and your breathing, you’ll be able to master this challenging workout. Keep it fun and consistent, and you’ll be able to progress to heavier weights. Don’t forget to listen to your body and take a break when it is needed. With practice, you’ll eventually master your technique and be able to lift those heavy weights with ease.

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Incorporating Crossfit Clean Squats Into Other Exercises

Crossfit clean squats are an important part of a total body workout, and serve as a great way to build stability, strength, and core muscle activation. By incorporating the clean squat into your routine, you can maximize the effectiveness of your workouts and become a better athlete.

Definition of Clean Squat

The clean squat is a dynamic exercise that focuses on proper form when picking up and dropping a barbell (or other heavy object). When squatting with the barbell, it is important to keep the bar close to the body, resting just above the shoulders, and keeping the hips lower than the knees. This particular squat differs from the traditional weightlifting squat in that the feet are slightly wider than shoulder width, and the chest remains elevated throughout movement. This allows you to move more quickly and efficiently with the barbell, while also working a variety of muscles throughout your entire body.

Benefits of Clean Squats

Clean squats are great for strengthening many muscle groups simultaneously. They are especially effective for developing core stability and strength, improving balance, and promoting agility. This makes them a valuable exercise for athletes and fitness enthusiasts alike. Additionally, they are great for anyone looking to improve their overall fitness level and become more proficient with free-weight movements.


There are several variations of clean squats, depending on your fitness level and preference. These include the power clean squat – which involves explosively extending the legs to lift the barbell off the ground and catching it in a ‘cleaned’ position; clean squat thrust; and even the clean squat with jumps. Experiment to see which variation best suits you.

Proper Technique and Safety Tips

It is important to maintain proper form and posture when performing any exercise, especially a clean squat. As the barbell (or other weighted object) can be heavy, it is highly recommended to use a spotter if you are lifting more than 10-15 pounds. Make sure to involve your core and activate your glutes and other stabilizer muscles throughout the movement. Avoid arching your back and engaging your lower-back muscles. And don’t forget to breathe: exhale when you’re pushing the barbell up, and inhale when lowering it down.

Examples of Exercises Utilizing Clean Squat Movements

The clean squat motion can be used in many other exercises, such as mountain climbers, burpees, and kettlebell swings. These exercises can help you become a more well-rounded athlete and increase your overall strength and stability.

Final Thoughts on How to Incorporate Clean Squats Into a Workout Routine

Provided you are comfortable with the technique and form, clean squats should be incorporated into your workout routine. When adding them to a program, start with a light weight and focus on keeping the reps high and intensity low. As your strength and proficiency with the movement develops, slowly add weight and decrease the number of reps. To ensure you get the most out of the exercise, it is important to get comfortable with the body mechanics of the movements and practice proper form. Try to sequence exercises that utilize the clean squat motion into your routine, and keep an eye out for new exercises or variations that can help take your fitness to the next level.

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Warm-Up Exercises Before Doing Crossfit Clean Squats

Warm-up exercises before attempting a Crossfit Clean Squat is essential as it helps improve performance, prevent injury, and provide safety. Before starting Crossfit, it is important to properly prepare and warm-up so that we are ready mentally and physically. Doing so will allow us to be more successful in our Crossfit endeavor.

Why Is Proper Warm-Up Important?

Warm-up exercises prepare the body for physical activity by helping our bodies to be adaptive, reducing the risk of injury, and improving our performance. Proper warm-up exercises before Crossfit are important in order to be safely and effectively prepare for the specific duty that awaits you. For instance, doing a Crossfit Clean Squat requires specific warm-ups and exercises that will activate the specific muscles that we’ll be using for this exercise. Warming up and stretching these muscles activates them and helps blood circulate throughout the body and increases your core body temperature. Doing this helps prevent chronic injuries such as tendon and muscle tears that may result from cold, tight muscles.

Examples of Warm-Up Exercises

Performing the right warm-up exercises helps reduce the risk of injury. Warm-up exercises can include jogging or running, bodyweight exercises such as air squats, lunges, and push-ups, dynamic stretching and mobility exercises, and core exercises. It important to focus on specific warm-ups that will target the muscles you’ll be using for the Crossfit Clean Squat. It is also essential to focus on the same exercises you’ll be performing during Crossfit in order to replicate the same movements and be better prepared.

Tips for How to Warm-Up

When performing warm-up exercises, it’s important to be mindful of proper form and technique. Make sure to spend the time necessary focusing on the warm-ups to properly activate the necessary muscles and to properly stretch and slowly move up to our target intensity. This will help you prevent injury and have a more successful Crossfit experience.

Benefits of Proper Warm-Up

Proper warm-up has long-term benefits, such as improved flexibility, range of motion, and mobility. It also helps with better performance and quicker recovery. Warming up before Crossfit also helps to minimize the risk of injuries, such as muscle and tendon tears. All in all, warming up and preparing ourselves before Crossfit helps to improve overall performance and reduce the risk of injury.

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Cardio Workouts That Include Crossfit Clean Squats

Crossfit Clean Squat is an intense exercise that works many muscles in the body. It is a challenging move that involves the athlete squatting at a rapid speed, maintaining balance with their arms outstretched and then exploding up in one dynamic movement. With this in mind, it is important to incorporate other types of cardio exercises as part of a workout routine when including Crossfit Clean Squat.


One popular cardio workout that can be incorporate with Crossfit Clean Squat is Tabata. It is an interval-style workout that places emphasis on speed, strength and endurance. A typical Tabata set requires that you perform the exercise at full intensity for 20 seconds, followed by a 10 second rest period. This set should be repeated 8 times.

By adding Tabata to Crossfit Clean Squat, it can help increase an athlete’s cardiovascular capacity, as well as their overall fitness level. It can also improve muscular endurance and help to make the Crossfit movement smoother.

Cardio-Resistance Circuits

Having a cardio-resistance circuit as part of a Crossfit Clean Squat practice is a great way to raise the intensity of a workout. This type of circuit allows for an athlete’s body to be in constant motion, completing movements with speed and greater power. Activities such as mountain climbers, burpees, and skipping can be combined in a circuit to keep an athlete’s heart rate up.

Common Mistakes and Proper Form to Prevent Injury

When practicing with Crossfit Clean Squat, it essential an athlete properly performs the movement to avoid injury. Common mistakes include having the knees pointing in the wrong direction and having an excessive arch in the back.

To perform the exercise correctly, the athlete’s feet should be hip-width apart, their chest up and out. The athlete should ensure they keep their core muscles engaged while squatting, their back flat and track the knees over the toes. It is also important that the athlete knows their limits when it comes to weight selection.

Modifying Crossfit Clean Squat at Different Skill Levels

There are many modifications that can be done to Crossfit Clean Squat to make it more comfortable and suitable for an athlete’s skill level. Some modifications include performing a ‘Goblet’ squat (while holding a kettlebell or dumbbell) or a close hold squat (while holding a pair of dumbbells). Other variations of the exercise can include barbell back squats and squat jumps.

Tips for Beginners

If you are just starting out with Crossfit Clean Squat, it is important to get into proper form and practice good technique. It is recommended to have a warm-up and stretching prior to exercise, and to choose a weight that is suitable for you. Finally, it is important to practice the technique and form of the exercise thoroughly.

Sample Routine

A sample routine for practicing Crossfit Clean Squat could include starting with 10 squats and then rest for a few minutes. Repeat the set 4-5 times and increase the number of sets and weight each session. This is a great way to get familiar with Crossfit movements and help improve overall fitness levels.

Crossfit Clean Squat is an intense exercise that works many muscles in the body. Incorporating other forms of cardio such as Tabata, cardio-resistance circuits, and skipping into a Crossfit Clean Squat routine can be beneficial when it comes to improved fitness levels and muscular endurance. Additionally, understanding proper form and technique, along with making the necessary modifications for different skill levels can help an athlete avoid injury. With proper weight selection, warm-up and stretching, and technique practice, incorporating a Crossfit Clean Squat into a routine can be both challenging and highly effective.

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Stretching After Doing Crossfit Clean Squats

Stretching after a Crossfit clean squat can be just as important as doing the squat itself. It has a variety of benefits, from helping with injury prevention to improving performance. Understanding which stretches to do, how to do them safely, and when to do them, is important when it comes to getting the most out of your post-workout stretching routine.

Benefits of Stretching After Crossfit Clean Squats

Stretching can help you reduce your post-squat soreness and speed up your recovery time. It can also reduce your risk of injury by keeping your muscles loose and flexible. Additionally, it can improve your performance by helping you be more flexible and agile, which is essential in Crossfit.

Focus on Key Muscle Groups

When stretching after a Crossfit clean squat, it is important to focus your stretches on the key muscle groups most affected by the squat: quads, hamstrings, and glutes. Make sure that you are focusing on both legs, making sure to do symmetrical stretches on both sides.

Example Stretching Routine

Below is an example stretching routine that can help with post-squat fatigue:

  • Downward Facing Dog: Stand facing away from a wall, hands against it and feet spread out. Bend at the waist, pushing your hips back as far as you can while ensuring your head and neck stay in line with your spine. Hold the stretch for 10 seconds and release.

  • Alternating Lunges: With one leg in a forward lunge position, extend the opposite leg to the rear and hold the stretch for 10 seconds. Repeat the stretch with the other leg.

  • Cat Cow: Begin on your hands and knees. Curve your spine upwards, and then tuck your chin down and relax your hips. Reverse the movement up and back, ending with your hips pushed forward and your chest held high. Repeat the cycle 8-10 times.

  • Sun Salutations: While standing, reach your arms above your head, then roll your spine downwards until you are in a standing forward fold position. From there, bend your knees and gently sit back until your fingertips are touching the ground. Slowly roll your spine forward, bringing your chest up and ending in a standing position. Hold the pose for 4-5 breaths.

The Difference between Static and Dynamic Stretching

When choosing which stretches to do, you should be aware of the two main types: static and dynamic. Static stretches consist of holding a pose for an extended amount of time. This can greatly reduce post-exercise soreness. Dynamic stretches involve repetitive movements and are best done prior to a workout to warm up the muscles.

Relaxation Component

Stretching after a Crossfit clean squat can have a calming and relaxing effect. Not only does it improve posture and increase circulation, it can also reduce stress and help you relax mentally. Rushing through or skipping your post-workout stretches can have a negative effect on your performance and increase the chances of injury.


Stretching after a Crossfit clean squat can help you prevent injury, improve performance, and reduce post-workout soreness. Focusing on specific muscle groups, doing both static and dynamic stretches, and taking your time to relax are essential to getting the most out of your stretching routine. Taking the time to perform these stretches will help you stay healthy, avoid injury, and increase your performance.

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Adding More Variation To Crossfit Clean Squats

CrossFit is a powerful exercise program that utilizes clean squat exercises to intensify workouts and demonstrate physical strength. By adding different types of weights, adjusting range of motion, and focusing on the foot placement and hand position of the exercise, we can build stronger muscles and keep our bodies in top shape.

Variability of Weight

When performing clean squats, using weights is key to add movement resistance and build muscle. Different types of weights can be used for a full-body workout including kettlebells and dumbbells, Olympic weightlifting bars, and medicine balls. Varying the size and shape of these weights can affect how the movement is executed and how hard muscles must work in order to complete the squat exercises.

Increasing Range of Motion

When performing a clean squat, increasing range of motion can be beneficial for building muscle and for injury prevention. To increase range of motion, incorporate variations into your workouts that require a lowered squat position. Such variations could include barbell hack squats, front squats, and sumo squats. Focus on maintaining control throughout the workout and keep your back straight, chest high, and arms extended so that pressure is adequately distributed across all parts of the body.

Foot Placement and Hand Positioning

Proper form is essential in a clean squat so that the exercise can be completed effectively. This includes proper hand positioning and foot placement that enable the body to remain balanced and strong. When squatting, the feet should be shoulder width apart with toes pointing outward. Hands should be placed above the head, slightly wider than shoulder width. These positions must be adjusted so that the body can remain balanced and the arms and legs can move fluidly.

Tempo and Tension

Using different types of tension and tempos during clean squats can also be beneficial to your workout. Tempo describes the speed and control of the exercise, and choosing the right tempo is necessary in order to maintain control throughout a rep. Use cadence to create variations in tension, enabling the workout to become more challenging over time. Make sure to also incorporate eccentric contractions and isometric reps into your clean squat routine in order to get a full-body workout.

Adding variety to a CrossFit clean squat routine is an effective way to build powerful muscles. By adding heavier weights and varying range of motion, toning and strengthening our bodies becomes an achievable goal. The key is to practice proper form, focusing not just on the correct hand and foot placement, but also the tempo and tension needed to make a squat effective.

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Tips For Doing Crossfit Clean Squats With Heavy Weight

As a Crossfit enthusiast, I know that performing Crossfit clean squats with heavier weights can be a challenge. While they may seem intimidating, there are several practices I’ve learned that can help make this task manageable.

Start With Lower Weights

When attempting to do Crossfit clean squats with heavier weights, it’s a good idea to start with lower weights. Beginner-level weights help to perfect your form and get used to the movement. This way you can become more comfortable and confident before increasing the weights. Make sure to increase the weights in small increments of 10 pounds for an even and consistent progression.

Focus On Body Momentum

Using good form is important when performing Crossfit clean squats with heavier weights. To make sure your form is correct, focus on the momentum of your body. The weight should stay close to your center of gravity and your movements should be smooth and consistent. Also, make sure to have a spotter nearby to catch any mistakes and to provide moral support when it gets tough.

Push Through The Hips

One way to take your Crossfit clean squats to the next level is to focus on generating power through your hips. This way you can create more force and torque, making it easier to lift heavier weights. When performing the squats, do your best to keep your chest up, back arched, and head leveled. Push through your heels and allow your hips to lead the way.

Give Yourself Breaks

Resting between sets and exercises is essential when attempting to lift heavy. Not only that, it can help prevent fatigue, build strength and endurance. Taking mini-breaks throughout the squat session is important to build the necessary muscle memory and technique. While it can be hard to take breaks in the middle of a workout, it’s imperative to do so for optimal results and to prevent injury.

Listen To Your Body

Most importantly, listen to your body when doing Crossfit clean squats with heavier weights. Pushing yourself to the limit every time can result in injury, so be mindful of signs of pain or fatigue. Also, keep an eye out for any aches and strains in specific joints; these can be indicative of an old injury or a potential new one.

Taking the proper precautions and following these tips will help make Crossfit clean squats with heavier weights manageable. Not only will you be able to lift heavier, but mastering the technique and form can provide that extra mental confidence boost. Practice often and take necessary breaks. The results will be worth it!

Crossfit Clean Squat


Crossfit Clean Squats have become an important part of many athletes’ and fitness enthusiasts’ workout routines due to their numerous benefits. When performed correctly, Crossfit Clean Squats will help you build a stronger body and improve your overall athleticism. Plus, with the variation tips and workouts provided here you can add a fun and dynamic element to your training program. So, don’t be afraid to push yourself and try something new. Give Crossfit’s Clean Squat a try and you’re sure to see some excellent results.

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