RAM Clean to Squat
A RAM clean flowing into a front squat — a powerful full-body combo linking explosive pulling with loaded squatting.
Level: Advanced
Primary: Full Body
Secondary: Glutes Quads Shoulder Traps
Movement: Compound
Tags: Explosive Olympic Lift Squat
Type: Functional Fitness (Obstacle & Hybrid) Hybrid Athletic
Equipment: RAM
Target muscles
The clean drives the posterior chain and traps to bring the RAM to the chest, then the front squat loads the quads and glutes under the front-racked bar while the core braces hard to keep the torso upright. Chaining the two trains explosive power and squatting strength together in a single full-body movement.
How to perform
Setup
Stand with the RAM on the floor in front of you, feet about shoulder-width, ready to hinge and grip the handles.
Execution
Hinge, grip the RAM, and explosively extend the hips to clean it up into a front-rack position at the chest. From there, immediately sit into a front squat, keeping the chest tall and the RAM stable, descending to about parallel. Drive up out of the squat to standing, lower the RAM to the floor under control, and repeat. The clean sets the bar; the squat loads the legs — flow them together smoothly.
Common mistakes
- Pulling the RAM up with the arms rather than driving the hips.
- Letting the chest drop in the squat so the RAM rolls forward.
- Cutting the squat depth short.
- Losing the brace and rounding the back during the descent.
Progressions and regressions
Regress by training RAM cleans and RAM front squats separately, then combine. Progress by adding load, increasing reps for conditioning, or pausing in the bottom of the squat. Solidify the clean's hip drive first.
Programming notes
Program it as a full-body strength and conditioning piece, 3-4 sets of 6-10 reps. It's a strong choice for athletic circuits and metabolic work. Keep the load manageable so both the clean and the squat stay technically clean.
