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Barbell Power Clean to Front Squat

Explosive full-body compound combining power clean pull and front squat to build power, strength, and coordination; targets quads, glutes, hamstrings, and traps for athletic performance.

About Exercise

Equipment

Barbell, Plates

Difficulty

5/5 •

Primary Muscle Groups

Quads, Glutes, Traps

Secondary Muscles

Shoulders, Abs, Calves, Forearms

Popularity Score

Goals

Strength

Power

Conditioning

Training Style

Weightlifting

CrossFit

Sports Performance

Setup Requirements

Requires Rack

Yes

Requires Bench

Requires Spotter

Yes

Space Needed

Medium

Noise Level

Moderate

Muscle Breakdown

View Muscle Map

Quads

9/10

Rectus Femoris, Vastus Lateralis, Vastus Medialis

Glutes

8/10

Glute Max

Traps

8/10

Upper Traps, Mid Traps

Hamstrings

7/10

Biceps Femoris, Semitendinosus

Lower Back

6/10

Erector Spinae

Shoulders

5/10

Anterior Delts

Abs

5/10

Rectus Abdominis

Calves

4/10

Gastrocnemius

Forearms

3/10

Flexors

Programming

Typical Rep Range

1-5 reps

Rest Between Sets

120-180 seconds • Longer for heavier sets

How to Perform

Position barbell over midfoot with feet hip-width apart. Grip slightly wider than shoulders, hook grip preferred; lower hips with flat back and engaged core.

Drive through heels to extend knees and hips, pulling bar close to body.
Explode with triple extension at mid-thigh, shrug shoulders without arm bend.
Pull under bar, rotate elbows high to catch in front rack partial squat.
Immediately descend into full front squat, keeping elbows up and torso upright.
Drive through heels to stand, extending hips and knees fully.
Lower bar controlled to floor or reset for next rep.

Coaching Tips

Form Cues

Keep bar close throughout pull
Elbows high in rack
Triple extend explosively
Torso upright in squat
Drive through midfoot
Absorb catch actively

Breathing

Inhale deeply and brace core before pull; exhale during squat ascent and maintain brace through catch.

Tempo

1-0-1

Range of Motion

Pull bar to full hip/knee/ankle extension; catch with hips above knees, squat to thighs parallel or below; stand to full extension without leaning back.

Safety

Safety Notes

Master power clean and front squat separately first
Use light weights or PVC to learn
Ensure wrist/shoulder mobility for rack
Brace core to protect spine
Avoid if acute shoulder or back issues
Have bail-out plan: push bar forward and step back

Spotting

Spot from behind for heavy sets; assist on pull if needed or use safety pins in rack for squat portion; not ideal for solo heavy lifting due to explosive nature.