How To Full Squat & Clean (Exact Routine w/ Sets and Reps) with Knees Over Toes Guy

Get 7 FREE Days of Training to our Strength Training App - Peak Strength 👉 https://www.peakstrength.app/?utm_sou... Subscribe to Ben Patrick on YouTube:    / @thekneesovertoesguy   Follow Ben on Instagram:   / kneesovertoesguy   Try our FREE Max Rep Calculator 👉 https://peakstrength.app/training-pro... Strength and Conditioning Coach Dane Miller teaches Ben Patrick ‪@TheKneesovertoesguy‬ how to clean with exercise progressions. Warm Up Progression: 1/6: Backwards Sled 1 x 100 yards 2/6: Calf and Tib 1 x Burnout Each 3/6: Stan Stepdown 2 x 25 4/6: Hamstrings Roller 2 x 10 5/6: Full Split Squat 3 x 8 6/6: Full Squat 3 x 5 (5 second eccentric) #garagestrength #speed #strength LISTEN TO OUR PODCAST 🎙🏆🎙 👉 https://feeds.megaphone.fm/HUM1295049334 Join Our SubReddit and Discord 👉   / garagestrength   👉   / discord   0:00 – Ben Patrick & Dane Introduce the Knee-Rehab-to-Clean Progression 0:34 – Backward Sled Work: The Foundation of Pain-Free Knees 2:08 – Tibialis & Calf Training for Bulletproof Lower Legs 3:44 – Strength vs Mobility: Building Strong Ankles & Knees 6:06 – Slant Board Mechanics & Quad Loading Explained 9:01 – Knee-Over-Toes Science: Why It Works Long Term 11:20 – Side-to-Side Imbalances & Single-Leg Progressions 14:28 – Deep Squat Mobility: Stairwell & Dowel Progressions 17:52 – Elevating Heels & Regaining Childlike Range of Motion 20:00 – Why Slow Eccentrics Build Safer, Stronger Knees 21:58 – Transition to Clean Technique: Warm-Up & Philosophy 23:35 – Olympic Stories: Deep Squats & Cleans in Elite Sport 26:01 – Clean Progression Step 1: Stance & Footwork Setup 28:12 – Clean Progression Step 2: Grip, Rack & Front Squat Base 32:01 – The “Weeks Rack” Drill for Upper-Body Strength & Rack Mobility 34:10 – Clean Progression Step 3: High-Hang Mechanics 37:19 – Triple Flexion vs Triple Extension in the Clean 39:16 – Clean Progression Step 4: Low-Hang Position & Knee Action 42:57 – Why Coaching Matters: Intent, Control & Long-Term Development 45:54 – Full Clean Progression: Floor Pull, Pause, and Catch 51:22 – Evan’s Double-Bodyweight Clean & Power Output Discussion 53:35 – Deep Clean Strength in World-Class Jumpers Explained 54:48 – Coaching Ben: Slant-Board Loading Inside the Clean 56:55 – The Role of Technical Mastery & Slow Cooking Athleticism 58:59 – Longevity, Deep Squats & Training for Life 1:01:04 – Final Thoughts: Clean Goals, Longevity & Why Deep Range Matters