So what is a squat clean? Basically, a squat clean can be broken down into 3 phases, each of which is equally important to a successful lift:
1. A pulling movement: You are basically pulling the barbell from the floor into a power position at the upper thigh with the hips and knees slightly bent and the weight on your heels.
2. A jumping movement: From the power position, bring the body quickly to a fully extended position. This quickly moves the bar upward and creates space and time to catch the bar in a front squat position.
3. A catching movement: From the top of the jump, you quickly rotate your elbows around the bar while quickly reversing your hips and moving them under the bar into the bottom of a front squat position. This is an active pull under the bar, not just a fall into a squat.