Clean

Difficulty:
★★★★

The clean is a weightlifting movement where the barbell is lifted from the ground to the shoulders in one explosive motion, requiring power, speed, and technique.

Movement

The clean begins with the lifter gripping the barbell with an overhand grip, hands slightly wider than shoulder-width apart. The lifter then initiates the movement by driving through the legs, extending the hips and knees forcefully, and shrugging the shoulders to accelerate the barbell upwards. As the barbell reaches maximum height, the lifter quickly pulls their body underneath the bar, catching it in a front squat position with elbows high and chest up.

Purpose

The clean develops explosive power, strength, and coordination, particularly in the lower body, hips, and upper back. It is a fundamental movement in Olympic weightlifting and is often used in CrossFit workouts to build athleticism and full-body strength.

Benefits

  • Develops explosive power and strength in the lower body
  • Enhances coordination and timing
  • Improves mobility and flexibility in the hips and shoulders

Common Usage

The clean is commonly included in weightlifting training programs, CrossFit workouts, and functional fitness routines as a foundational movement for building strength, power, and athleticism.

Muscle Groups Worked

Primary Muscle Groups

  • Quadriceps
  • Hamstrings
  • Glutes
  • Erector Spinae
  • Trapezius
  • Deltoids

Secondary Muscle Groups

  • Calves
  • Forearms
  • Biceps
  • Triceps

The clean primarily targets the quadriceps, hamstrings, and glutes, as well as the erector spinae, trapezius, and deltoids. Secondary muscle groups such as the calves, forearms, and arms contribute to stabilizing the body and controlling the movement of the barbell.

How To Do A Clean

Master the clean with this step-by-step guide, focusing on technique, timing, and efficiency to maximize power and performance.

  1. Setup

    Stand with feet hip-width apart, toes pointed slightly outward. Grip the barbell with an overhand grip, hands just outside the legs, and arms fully extended.

  2. First Pull

    Maintaining a flat back and tight core, lift the barbell from the ground by extending the hips and knees. Keep the barbell close to the body as it passes the knees.

  3. Second Pull

    As the barbell passes mid-thigh, forcefully extend the hips, knees, and ankles, driving through the floor and accelerating the barbell upwards.

  4. Catch

    Pull yourself under the barbell by quickly dropping into a front squat position. Receive the barbell on the shoulders with elbows high and chest up.

  5. Stand Up

    Stand up out of the squat, maintaining an upright posture and full extension of the hips and knees.

Tips

  • Keep the barbell close to the body throughout the lift to maximize efficiency and power transfer.
  • Maintain a strong and stable core to support the spine and prevent excessive lower back rounding.
  • Practice footwork and timing to ensure proper positioning and balance during each phase of the lift.

Common Mistakes

  • Initiating the lift with the arms instead of driving through the legs, leading to reduced power and inefficient technique.
  • Allowing the barbell to drift away from the body during the pull, resulting in loss of control and difficulty catching the barbell in the correct position.
  • Failing to maintain an upright torso and tight core throughout the lift, increasing the risk of lower back injury and instability.
  • Neglecting proper foot positioning and weight distribution, which can affect balance and stability during the catch phase of the lift.

ScalingOptions

  • Practice the clean with lighter loads to focus on technique and timing before progressing to heavier weights.
  • Break down the clean into separate components (e.g., hang clean, power clean) to target specific areas of weakness and improve overall proficiency.
  • Work with a qualified coach or experienced trainer to receive personalized feedback and guidance on form, technique, and programming.

Safety Tips

  • Perform a thorough warm-up to prepare the muscles, joints, and nervous system for the demands of the clean.
  • Use proper lifting shoes with a stable heel and supportive structure to improve balance and power transfer during the lift.
  • Listen to your body and avoid pushing through pain or discomfort, especially in the lower back, knees, or shoulders. Stop immediately if you experience any sharp or shooting pain.
  • Always use collars on the barbell to secure the weight plates and prevent them from sliding off during the lift.

Clean Complex for Power and Technique

Build strength, power, and technique with this clean complex workout.

Equipment you will need

  • Barbell
  • Weight Plates

Steps

  • Perform 5 sets of 3 reps of hang power cleans, focusing on explosive hip extension and fast elbows. Rest 90 seconds between sets.
  • Superset hang power cleans with front squats, aiming for 5 sets of 5 reps of each exercise. Rest 2 minutes between sets.
  • Finish the workout with 3 sets of 10-12 reps of Romanian deadlifts to target the posterior chain and improve hip hinge mechanics.
Clean
Weightlifting
Power
Technique