Iso Squat Clean and Press with Smith Machine
Isometric squat hold combined with a clean and press on the Smith machine for full-body power and stability.
Full BodyIntermediateStrengthCompound
At a glance
| Muscles worked | Primary: quads, glutes, shoulders. Secondary: triceps, core |
|---|---|
| Muscle group | Full Body |
| Difficulty | Intermediate |
| Type | Strength · Compound |
| Sets & reps | 4 sets × 8-10 reps |
| Estimated calories burned | ~34 kcal |
How to do it
- Set up under the Smith bar in a squat position and hold an isometric squat.
- From the hold, perform a clean-style pull then press the bar overhead.
- Lower under control and return to the iso squat.
- Keep the core braced throughout.
- Complete 4 sets of 8-10 reps.
Equipment
- Smith Machine
Coaching tips
Benefits
Isometric squat hold combined with a clean and press on the Smith machine for full-body power and stability.
Common mistakes
Avoid rising out of the squat early or pressing with poor lockout.
Make it harder
Increase load or lengthen the iso hold.
Make it easier
Perform the clean and press without the iso squat.
Breathing
Brace during the hold; exhale on the press.
Build a workout with this exercise
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