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votes

Are Squat Cleans as effective as regular Squats?

Answered on August 19, 2014
Created July 08, 2011 at 6:42 AM

They sure look much difficult.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on July 08, 2011
at 05:15 PM

Power racks are absolutely essential when you go heavy. You will prolly perform even better too - knowing that you can push the PR since you hVe the safety there. Must have.

Fbd2f71e901c267794d07c4b8cf2b5b0

(285)

on July 08, 2011
at 01:20 PM

Without stands, max effort squatting will be difficult. I am with Jake that front squats would be a good alternative, but they also have the risk involved if you fall backwards. A power-rack/cage is a super great investment if you are serious about powerlifting.

Fbd2f71e901c267794d07c4b8cf2b5b0

(285)

on July 08, 2011
at 01:18 PM

Not exactly. It's a variable weight issue. You "should" be able to high-bar or low-bar squat more than you can Squat Clean & Jerk. The idea is that the kinetic chain is stressed more through heavier weight, but obviously the greater the range of motion=the more muscles become involved.

1ec4e7ca085b7f8d5821529653e1e35a

(5506)

on July 08, 2011
at 11:55 AM

You could attempt cleaning the bar and then performing multiple reps of front squats. That would allow you to get a good strength stimulus provided you could clean a heavy load.

8544465753d56e89bd1bb2c92e9cea7a

on July 08, 2011
at 08:58 AM

Sometimes I have busy weeks and my gym routine suffers. I have equipment in my home but don't have squat stand. Should I replace squats with squat cleans? If squats cleans have totally different purpose then what would come closer to squats in terms of achieving strength?

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5 Answers

best answer

3
Fbd2f71e901c267794d07c4b8cf2b5b0

on July 08, 2011
at 08:25 AM

Depends on what you're trying to accomplish with them. For strengthening the kinetic chain, low-bar squats are better. For dynamic conditioning, Squat Cleans are better.

It's all about what you're trying to accomplish.

Fbd2f71e901c267794d07c4b8cf2b5b0

(285)

on July 08, 2011
at 01:20 PM

Without stands, max effort squatting will be difficult. I am with Jake that front squats would be a good alternative, but they also have the risk involved if you fall backwards. A power-rack/cage is a super great investment if you are serious about powerlifting.

8544465753d56e89bd1bb2c92e9cea7a

on July 08, 2011
at 08:58 AM

Sometimes I have busy weeks and my gym routine suffers. I have equipment in my home but don't have squat stand. Should I replace squats with squat cleans? If squats cleans have totally different purpose then what would come closer to squats in terms of achieving strength?

1ec4e7ca085b7f8d5821529653e1e35a

(5506)

on July 08, 2011
at 11:55 AM

You could attempt cleaning the bar and then performing multiple reps of front squats. That would allow you to get a good strength stimulus provided you could clean a heavy load.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on July 08, 2011
at 05:15 PM

Power racks are absolutely essential when you go heavy. You will prolly perform even better too - knowing that you can push the PR since you hVe the safety there. Must have.

2
246ebf68e35743f62e5e187891b9cba0

(21420)

on July 08, 2011
at 04:59 PM

They are two totally different exercises.

You will not be able to manage the same amount of weight in the clean as you will the squat, so for building muscle strength the squat wins.

You will not be able to generate the same amount of force in the squat as you will the clean, so for building explosion (and some pretty impressive back muscles), then cleans win.

1
A8d95f3744a7a0885894ee0731c9744c

(3761)

on July 08, 2011
at 03:45 PM

I agree with Joe. It really depends on what you're trying to accomplish. They're two different movements that work different parts of the body.

If you are interested, try some front squats before jumping head-first into the olympic lift arena. Then you can compare for yourself.

0
095ef76482234d3db444b77d7ed01c29

(2755)

on July 08, 2011
at 03:19 PM

Do both. My workouts include back squats in a rack and clean and jerk from the floor. Once I added full depth squat cleans as part of my clean and jerk movemnt rather than the sloppy so called clean and jerk that we see so many crossfitters doing... My legs now actually look muscular for the first time ever.

0
251ee81d0557cd28fd0fcebec65ab337

on July 08, 2011
at 08:25 AM

I would think so as u use more parts of your body by squatting then lifting above your head also

Fbd2f71e901c267794d07c4b8cf2b5b0

(285)

on July 08, 2011
at 01:18 PM

Not exactly. It's a variable weight issue. You "should" be able to high-bar or low-bar squat more than you can Squat Clean & Jerk. The idea is that the kinetic chain is stressed more through heavier weight, but obviously the greater the range of motion=the more muscles become involved.

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