OtherWeightliftingBenchmark
1RM Squat Clean
Weightlifting
Solo
Workout Details
Other
For Load:
1Squat Clean
Maximal load
Coaching Tips
Strategy
- 1Focus on technique before increasing weight; ensure a proper rack position for the bar.
- 2Use a gradual weight progression, starting with lighter loads to refine your form.
- 3Prioritize a strong, controlled landing in the squat position to absorb impact and maintain stability.
- 4Take your time to rest adequately between attempts; this is crucial for maximizing effort on each lift.
Safety Considerations
Technical Focus
Ensure proper squat mechanics to avoid knee and back injuries.
Recommended Warm-Up
General Warm-Up:
- 500 Row - 2 min easy(Light pace to raise heart rate.)
Mobility:
- 5 each side Hip Flexor Stretch - 30 sec(Stretch to improve hip mobility.)
- 10 Shoulder Dislocates - 30 sec(Use a band or stick.)
- 5 each foot Ankle Dorsiflexion Stretch - 30 sec(Improves ankle range.)
Activation:
2 rounds- 10 Squat with PVC Pipe - 60 sec(Focus on depth and form.)
- 5 Hang Power Clean (Light Weight) - 60 sec(Lightweight to prepare for the squat clean.)
- 5 Overhead Shoulder Press (Light Weight) - 60 sec(Use light weight to engage shoulders.)
Scaling Options
Intermediate
Reduce weight by approximately 20% of estimated 1RM for the squat clean.
- 1
squat clean
Use roughly 20% less than your estimated max.
Weight: 160/120 lbs (73/54 kg)
Scaled
Reduce weight by approximately 40% of estimated 1RM for the squat clean.
- 1
squat clean
Use roughly 40% less than your estimated max.
Weight: 120/90 lbs (54/41 kg)