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- Step 1: Place a loaded barbell on the ground and stand with feet slightly wider than shoulder-width apart.
- Step 2: Bending at the hips and knees, reach down to put your hands on the bar.
- Step 3: Once your hands reach the bar, extend your legs out behind you with a quick hop into a push-up position.
- Step 4: Complete a push-up on the bar.
- Step 5: Keeping your hands on the bar, reverse the leg drive motion to bring your feet back under you.
- Step 6: Come up out of the squat position, allowing the bar to rub along your shins.
- Step 7: As the bar begins to pass your knees, simultaneously begin to thrust your hips forward.
- Step 8: As the bar reaches the top of your thighs, clean the bar up to your shoulders as you drop down into a deep squat.
- Step 9: Complete the squat clean by coming up out of the squat and stand tall. Lower the barbell to the ground. This completes one rep.
Details
squat clean burpee is a cardiovascular, free weights, martial arts, plyometrics, and total body
exercise
that primarily targets the quads
and to a lesser degree also targets the abs, biceps, chest, forearms, glutes, hamstrings, hip flexors, lower back, middle back, shoulders and triceps
...more
squat clean burpee is a cardiovascular, free weights, martial arts, plyometrics, and total body
exercise
that primarily targets the quads
and to a lesser degree also targets the abs, biceps, chest, forearms, glutes, hamstrings, hip flexors, lower back, middle back, shoulders and triceps.
The only squat clean burpee equipment that you really need is the following:
barbell. There are however many different squat clean burpee variations
that you can try out that may require different types of squat clean burpee equipment or may even
require no equipment at all.
Learning proper squat clean burpee form is easy with the step by step
squat clean burpee instructions, squat clean burpee tips,
and the instructional squat clean burpee technique video on this page.
squat clean burpee is a exercise for
those with a intermediate level of physical fitness and exercise experience.
Watch the squat clean burpee video, learn how to do the squat clean burpee,
and then be sure and browse through the squat clean burpee workouts on our
workout plans page!
Tips
- Be sure you keep your core tight throughout the exercise.
- Be sure to squat all the way down. This the difference between a power clean and a squat clean
- Be sure to use a weight that will allow you to maintain proper form.
Variations
- Deadlift Burpee
- One Arm DB Clean and Press Burpee
- Clean-Squat-Press Burpee
Types
- Force Type: N/A
- Mechanics Type: Compound
