Clean 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Abs, Adductors, Biceps, Calves, Forearms, Glutes, Hamstrings, Lats, Lower Back, Shoulders, Traps, Upper Back
Execution
Compound
Force Type
Pull (Bilateral)
Required Equipment
Barbell
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The "Clean" is a full-body exercise primarily targeting the quads, while also engaging a wide range of secondary muscle groups, including the abs, adductors, biceps, calves, forearms, glutes, hamstrings, lats, lower back, shoulders, traps, and upper back. This dynamic movement involves lifting a barbell from the floor to the shoulders in a quick, explosive manner, demanding both strength and coordination. The clean works multiple muscle groups simultaneously, enhancing power, speed, and overall athleticism. It is commonly used in weightlifting and functional fitness training to build strength, improve mobility, and develop functional muscle endurance.
How to Perform
Start by positioning the barbell so that it rests just above the knot of your shoelaces, without touching your shins.
Set your feet in a shoulder-width stance with toes slightly turned out. Place your hands just outside shoulder-width on the bar.
Lower your hips and push your chest up, keeping your gaze forward to maintain a strong, neutral spine.
Engage your core, and as you begin the lift, keep the bar close to your body. Push through the floor with your legs while shifting your hips and knees back.
As the bar clears your knees, drive your hips forward, bringing your knees into a more vertical position while keeping your torso upright.
In a powerful and controlled motion, explosively jump, shrugging your shoulders upward to lift the bar with speed and precision.
When the bar reaches chest height, rotate your elbows around the bar and quickly transition them to face forward.
Drop under the bar into a squat, catching it on your shoulders in the front rack position, with your elbows pointing forward and your hands positioned slightly outside of your shoulders.
Reverse the movement by rotating your elbows back around the bar, unlocking them, and lowering the bar back down to the crease of your hips, before gently bringing it back to the floor.
Repeat the clean for the prescribed number of repetitions, maintaining control and focus throughout each lift.
Tips
Olympic lifting focuses on movement efficiency rather than just raw strength. The clean, in particular, requires a balance of power, speed, and technique.
Due to the hand positioning in the clean, your hips will likely begin slightly lower compared to the snatch, which uses a wider grip.
To build muscle memory for the clean, use this phrase to help visualize key positions:
Start position
Knees back
Knees forward
Jump and shrug
A helpful mindset is “slow off the floor, fast into the hips.” This ensures proper timing when transitioning from the first pull to the second pull.
Aim to keep the movement vertical. Rather than thinking about pushing your hips forward, focus on driving upwards. This ensures that the bar travels in the most efficient path.
Before attempting the clean, work on strengthening the hinge and front rack positions with front squats and Romanian deadlifts (RDLs). This foundation will help you execute the clean more effectively.
If you’re new to the clean, start practicing from the hang position, which is the middle of the thigh. This simplifies the movement and allows you to focus on form.
Experiment with the angle of your toes, as this can vary depending on what feels most comfortable for your body mechanics.
Drive through the entire foot during the lift. Make sure to maintain three points of contact: the big toe, little toe, and heel. This ensures stability and proper force transfer throughout the movement.
How Not to Perform
Avoid Starting with Your Hips Too High
Don’t position your hips too high at the start, as this reduces your ability to generate power from your legs and forces you to rely on your back. Instead, lower your hips to a position that allows you to drive through the legs efficiently while keeping your back neutral.
Don’t Let the Bar Drift Away from Your Body
A common mistake is allowing the bar to drift away from your body during the lift. This increases stress on your lower back and reduces efficiency. Keep the barbell as close to your body as possible, ensuring it travels in a straight line.
Avoid Jerking Your Back or Using Momentum
Don't rely on jerking your body or using momentum to get the bar up. This compromises technique and can cause injury, particularly in the lower back. Focus on a smooth, controlled lift, especially during the first and second pulls.
Don’t Use Your Arms Too Early
Don’t pull with your arms before the bar passes your knees. The clean is a powerful hip-driven movement. Using your arms too early reduces the effectiveness of your leg drive and may lead to early fatigue. Let your hips and legs do the work before engaging your arms.
Avoid Overextending Your Back
Avoid overextending your back during the shrug phase. This can lead to unnecessary strain and can limit the clean's effectiveness. Keep your torso upright and avoid arching your back excessively when the bar reaches its peak.
Don’t Let Your Elbows Flare Out
Don’t allow your elbows to flare out when rotating them around the bar. This can cause improper positioning in the front rack and increase the risk of injury to your shoulders and wrists. Focus on keeping your elbows pointed forward when catching the bar in the squat.
Avoid Dropping Too Low in the Catch
Don’t drop too low in the squat when catching the bar, as this can strain your knees and hips. Instead, aim for a deep enough squat that allows you to stabilize the bar on your shoulders while maintaining control.
Don’t Fail to Maintain Full Foot Contact
Don’t lift onto your toes during the clean. This can destabilize your movement and reduce the power generated from the ground. Maintain full foot contact—press through your heels, big toe, and little toe.
Avoid Rounding Your Back
Never round your lower back during the initial pull or while the bar is near your knees. This compromises spinal integrity and increases the risk of injury. Keep a neutral spine and focus on maintaining proper posture throughout the movement.
Don’t Rush the Movement
Avoid rushing through the clean. A hurried motion can lead to poor form, wasting energy, and even injuries. Focus on executing the movement with precision and control, especially during the transition between the first and second pulls.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.