The Clean

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Questions and Answers

What is the purpose of the receiving position in the clean?

To reduce the weight lifted

To ensure proper body posture and barbell security (correct)

To facilitate a slower lift for better technique

To minimize the range of motion required

In which scenario is a wider grip beneficial during the clean?

It helps achieve vertical forearms during the lift

It allows for greater stability during the lift

It decreases the complexity of the rack position

It enhances pull mechanics and turnover by allowing higher bar contact (correct)

Why might a lightweight technique barbell be preferable to PVC or dowel when starting clean drills?

Because it allows athletes to establish a proper clean rack position (correct)

Due to the increased risk of dropping the bar

Due to the Pokémon association with lightweight implements

Because it has a standard weight that establishes proper lifting form

What general guideline is suggested for grip placement in the clean?

Hands positioned about half a fist-width outside the shoulders Signup and view all the answers

How does a narrower grip affect the bar path during the clean?

It positions the bar lower on the thighs, which can cause swinging away Signup and view all the answers

What should be done with the shoulder blades to achieve the proper shoulder position in the clean rack?

Protract the shoulder blades to push them forward. Signup and view all the answers

In the clean rack position, how should the barbell be placed on the body?

Resting lightly on the throat while secure on the shoulders. Signup and view all the answers

What is the recommended grip when performing the first and second pulls of a clean?

Hook grip throughout the lift. Signup and view all the answers

Which of the following is NOT a requirement for the front squat's proper mechanics?

Knees should always lead the descent. Signup and view all the answers

If an athlete struggles with proper depth or back posture in a front squat, what should be prioritized?

Mobility training. Signup and view all the answers

What is the ideal position of the hips during the front squat according to recommended mechanics?

Hips should stay over the heels as much as possible. Signup and view all the answers

Which adjustment might be suggested for athletes with restricted mobility in performing a clean?

Using an open grip if flexibility is limited. Signup and view all the answers

What should be maintained to prevent the bar from slipping during the clean?

High elbows Signup and view all the answers

Which setup point is NOT emphasized for the mid-hang position?

Shoulders back Signup and view all the answers

During the recovery from the front squat, which action helps in maintaining trunk integrity?

Keep the trunk upright Signup and view all the answers

What is the primary focus of the mid-hang clean jump?

Vertical leg and hip extension Signup and view all the answers

What is an important consideration for grip and bar control during the clean?

Grip needs to be relaxed but secure Signup and view all the answers

Which drill focuses on establishing a consistent pull from a mid-thigh setting?

Mid-Hang Clean Signup and view all the answers

What should be avoided to ensure safety and performance when learning the clean?

Rushing through the progression drills Signup and view all the answers

What action helps in maintaining an extended upper back during the clean recovery?

Driving the elbows upward Signup and view all the answers

What is a critical aspect of body alignment in the mid-hang position?

Back fully arched Signup and view all the answers

What is the primary focus during the execution of the first segment of the clean deadlift?

Pushing through the legs and maintaining back angle Signup and view all the answers

In the halting clean deadlift, where does the lifter stop after the first pull?

At mid-thigh Signup and view all the answers

During the execution of a full clean, what is the goal of the second pull?

To extend explosively and pull under the bar Signup and view all the answers

Why is controlled speed emphasized in the halting clean deadlift?

To ensure proper positioning and balance Signup and view all the answers

What should be maintained throughout the whole clean deadlift process?

A steady back angle and bar proximity Signup and view all the answers

When combining the halting clean deadlift with a mid-hang clean, what is the focus of the transition?

To ensure a seamless switch from the first to the second pull Signup and view all the answers

What percentage of body weight is recommended for training loads during cleans?

50-60% Signup and view all the answers

Which of the following is NOT a key focus during the full clean execution?

Rushing the second pull Signup and view all the answers

What is the recommended number of repetitions for beginners during training?

2-5 reps per set Signup and view all the answers

Study Notes

Introduction to the Clean & Jerk

The clean and jerk is a two-part lift, following the snatch in competition
The bar is lifted from the floor to the shoulders (clean) then from the shoulders to overhead (jerk).
Shorter travel distances allow athletes to lift greater weight compared to the snatch.
The clean is generally easier to learn than the snatch, especially for those already familiar with the snatch.
The clean requires less mobility than the snatch, making it accessible to more athletes.
A technique barbell (or PVC pipe) is useful for practicing the clean receiving position before using a weighted barbell.

Summary of the Clean Receiving Position

Correct posture, barbell security, and structural integrity are crucial for a successful clean.
Instability or improper bar placement can lead to missed lifts, even with manageable weights.

Grip Placement

Grip width varies depending on body proportion, mobility, and anatomy.
A general guideline is to position hands about a fist-width outside the shoulders.
This grip allows for vertical forearms, preventing contact with the shoulders.

Wider Grip

Higher bar contact on thighs, improving pull mechanics and turnover.
More challenging rack position and less stable.
Lower hips and shoulders in starting position, hindering first pull.

Narrower Grip

Easier rack position and grip.
Lower bar contact on thighs, potentially affecting the bar's swing.
Higher hips and shoulders in starting position, aiding the first pull.

The Clean Rack Position

The barbell rests securely on the lifter's shoulders, supported by the trunk, not the arms.
Proper positioning involves shoulder blade protraction, shoulder elevation, and hand/elbow positioning to create a secure resting channel for the bar.

The Front Squat

The front squat is foundational for the clean's receiving position.
Proper front squat mechanics align with standard squat criteria (foot placement, knee alignment, posture, and hip placement).
Mobility is essential for proper form and technique; training should prioritize mobility if needed.
Coaches may use power cleans temporarily if front squat improvements are needed.

Posture in the Front Squat and Clean Recovery

A strong rack position depends on maintaining an upright torso (minimizing horizontal hip movement and simultaneous knee/hip flexion/extension).
During recovery, maintain an extended upper back, and drive the elbows upwards to prevent hips from rising too fast than the shoulders.
Focus on proper elbow position, strong grip/bar control, and structural integrity of the rack position to avoid injury.

Learning the Clean (Progression Overview)

The clean is learned incrementally through progressive drills mirroring those used for learning the snatch, accounting for the clean's unique grip, movement, and receiving position.
Fundamental drills include mid-hang position, mid-hang clean jump, mid-hang clean pull, rack delivery, tall muscle clean, scarecrow clean, and tall clean.

Mid-Hang Position

Body aligned vertically with shins, a fully arched back, and shoulders slightly in front of barbell.
Bar lightly touches thighs, extended elbows that are not rigid.
Weight balanced over the front edge of the heels.
This position is crucial for developing consistent pulling mechanics.

Mid-Hang Clean Jump

Generates upward force while maintaining close contact to the bar.
Starts from the mid-hang position with balance over the heels.
Executes a vertical jump without prior movement.
Goal is to reach maximum height while maintaining contact with the bar.

Mid-Hang Clean Pull

Refines explosive hip and knee extensions.
Starts in the mid-hang position and performs a clean jump without leaving the floor.
Body extends while shoulders shrug upward.

Rack Delivery

Isolates the clean's turnover phase to ensure the bar lands securely on the shoulders.
Bar is held at the chest with elbows raised to shoulder height.
Execution involves lifting the elbows, rotating them around the bar, and guiding it into the rack position on the shoulders.
Key focus should be on smooth, precise turnover reducing impact and maximizing stability.

Tall Muscle Clean

Isolates upper-body mechanics of the clean's third pull.
Starts in a standing position with the bar at arms length.
The pull involves pulling elbows and turning the bar over, guiding it into the rack position.

Tall Clean

Combines the tall muscle clean, to encompass the pull-under, and receiving phases.
Feet initially positioned for reception.
Focus is on bar proximity and minimizing bar elevation while maximizing downward movement.

Mid-Hang Clean

Develops a full clean from a mid-hang position.
Involves extending hips/knees, driving elbows upwards, and driving under the bar.
Key focus should be on complete extension prior to pulling under.

Missing Cleans

This details safe procedures for recovering with a forward miss and rare backward misses.
Procedures should prevent injury, and focus is on safe barbell rejection.

Power Clean

Essentially an identical clean, but received in a higher squat position.

Split Clean

An alternative receiving technique where the athlete lands in a split stance similar to the split-jerk.
This is beneficial for athletes with limited squat mobility and trains split-jerk footwork efficiently.

Pulling from The Floor

Adding the pull from the floor completes the clean progression to develop smooth, powerful, and balanced lifts.

Halting Clean: Deadlift

Removes the first two pauses in the clean, stopping only at mid-thigh.
Key focus is on controlled speed, posture, balance, and even foot pressure.

Segment Clean + Clean

Combines halting clean deadlift and a mid-hang clean progressing into a complete clean.
Focus is on smooth transitions and balance.

Full Clean

Is the culmination of techniques for performing a clean from the floor.

Meeting & Receiving the Bar

The lifter actively meets the bar, creating a secure position, rather than passively dropping to the floor.
Key focus during this phase is on active pull, early rack setup, and control.
Recovery involves controlled stand-up from the front squat position after the bar is secured.
The barbell's path during a clean is described, considering initial, second, and third pulls.

Understanding The Clean

Detailed description of the key technical elements for the starting position, first pull, and second pull.
Emphasizes technical differences compared to the snatch, including grip differences, joint positioning, and specific considerations for effective bar management.

Timing & Barbell Contact

The importance of timing and correct barbell contact for efficiency.
Specific considerations include contact point, body/positioning, and adjustments to ensure smooth transitions, maintain balance, and avoid premature arm bending.
Key considerations include grip transition, elbow elevation, and securing the connection.

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