Squat Clean vs Power Clean

The squat clean is more effective for moving heavier weights for a simple reason: you don’t have to get the bar as high off the ground as with the power clean.

Once you get good at the movement, you’ll be catching the bar in the receiving position almost a full foot lower than during a power clean!

In a power clean, the bar must travel to about chest height. With a squat clean, the bar needs to go about as high as your belly button.

If you’re quick with the drop, that should be enough to get underneath the bar and catch it.

This is why you rarely see the power clean used in Olympic weightlifting. The goal of the sport is simple: to move the most amount of weight possible.

As such, the squat clean is the better choice.

Monday's Training:


Hang Squat Clean

Build to a heavy single




30 Double Unders

1 Hang Squat Clean (135/95)

30 Double Unders

2 Hang Squat Cleans (135/95)

30 Double Unders

3 Hang Squat Cleans (135/95)