What is a Tempo Squat Clean?

A tempo squat clean is an advanced Olympic weightlifting exercise that combines the technical demands of a standard squat clean with a controlled, slower tempo during the initial pulling phase. This methodical approach emphasizes positional integrity and strengthens specific parts of the lift.

Essentially, it's a clean where the initial pull from the floor, or a specific segment of it, is performed at a significantly slower speed for a predetermined duration (often 3-4 seconds), before transitioning into the explosive second and third pulls, and finally catching the barbell in a full squat position.

Understanding the "Tempo" Component

The "tempo" aspect refers to the deliberate slowing down of a specific part of the lift. For a tempo clean, this typically involves a controlled, measured pace during the first pull from the ground, or even a pause at certain positions. The goal is to enforce precise body mechanics and enhance proprioception.

Controlled Descent/Ascent: The lifter performs a segment of the lift over a set amount of time, often a three to four-second count, particularly during the initial phase from the floor to the knee, or even to the power position.
Positional Reinforcement: This slow movement ensures that the lifter maintains optimal positions throughout the pull, preventing common technical breakdowns.
Balance Development: The extended time under tension and slower movement helps the lifter to consciously maintain balance on the foot, promoting a stable and efficient weight distribution.
Normal Speed Completion: After the tempo phase, the rest of the clean is completed at a normal, explosive speed, allowing the lifter to practice the dynamic transfer of power.

Understanding the "Squat Clean" Component

The "squat clean" refers to how the lifter receives the barbell. Instead of receiving it in a power position (quarter-squat) or a split position, the lifter descends directly into a full, deep squat to catch the bar on the shoulders. This requires significant mobility, core strength, and quick reflexes.

Full Squat Catch: The bar is caught in the front rack position while the lifter is in a deep squat, with hips below the knees.
Ascension: From the bottom of the squat, the lifter stands up completely to finish the lift.
Benefits: This catch allows for heavier weights to be lifted compared to a power clean, as it provides a greater range of motion to absorb the bar's momentum.

Benefits of Incorporating Tempo Squat Cleans

Adding tempo squat cleans to a training regimen offers numerous advantages for Olympic weightlifters and athletes looking to improve their clean technique and strength.

Enhanced Technique and Form: The slow tempo forces lifters to be precise with their bar path and body positioning, ironing out kinks in their technique.
Increased Strength and Stability: Prolonged time under tension during the pull builds strength in the posterior chain, core, and shoulders, while also improving overall stability.
Improved Positional Awareness: Lifters become more conscious of their body's position at various stages of the lift, leading to better motor control.
Better Bar Path: By slowing down, athletes can focus on keeping the bar close to the body and achieving an optimal trajectory.
Overcoming Sticking Points: Tempo work can help identify and strengthen weak links in the pulling phase of the clean.
Reduced Injury Risk: Practicing controlled movements can help prevent injuries by promoting stronger, more coordinated movement patterns.

How to Perform a Tempo Squat Clean

Here's a simplified breakdown of the execution:

Starting Position: Set up as you would for a standard clean, with feet hip-to-shoulder width apart, hands gripping the bar just outside the shins, back flat, and shoulders slightly in front of the bar.
Tempo First Pull: Initiate the pull from the floor with a controlled, deliberate motion. For 3-4 seconds, slowly lift the bar off the ground, maintaining a consistent back angle and pushing through the heels, keeping the bar close to the shins until it passes the knees. Focus on maintaining position and balance on the foot.
Transition to Normal Speed: Once the bar reaches the mid-thigh or power position (depending on where your tempo phase ends), accelerate explosively into the second pull, extending the hips, knees, and ankles.
Third Pull and Catch: Shrug the shoulders and pull yourself under the bar aggressively, rotating the elbows around and catching the barbell in a full front squat position.
Stand Up: Drive through the heels, maintaining an upright torso, and stand completely erect with the barbell secured in the front rack position.
Control and Rack: Return the bar to the floor with control.

Practical Application & Tips

Start Light: Begin with lighter weights to master the tempo and technique before adding significant load.
Use a Timer: A stopwatch or a partner counting can help ensure consistent tempo duration.
Video Yourself: Filming your lifts can provide valuable feedback on bar path and body positions.
Focus on the Feel: Pay attention to which muscles are engaging and where your balance is throughout the tempo phase.
Integrate Periodically: Use tempo cleans as a regular part of your training cycle, especially during technical refinement or strength building phases.

Aspect	Description
Goal	Improve clean technique, strength, and positional awareness.
Tempo Phase	Typically 3-4 seconds during the first pull from the floor to the knee/power position, focusing on maintaining balance and optimal body position.
Catch	Full squat catch, receiving the bar in a deep front squat.
Benefits	Enhanced bar path, stronger pull, better positional awareness, improved balance, and reduced risk of technical errors.
Target Skill	Addresses weaknesses in the pull, especially common issues like early arm bend, hips rising too fast, or losing balance.

A tempo squat clean is an invaluable exercise for any weightlifter seeking to refine their clean technique, build foundational strength, and develop a deeper understanding of efficient movement patterns under load.