The Clean Quiz Material PDF

Introduction to the Clean The clean & jerk is a two-part lift, contested after the snatch in competition. The bar is lifted rst from the oor to the shoulders with the clean and then driven from the shoulders to overhead with the jerk. Because of this se...

Introduction to the Clean The clean & jerk is a two-part lift, contested after the snatch in competition. The bar is lifted rst from the oor to the shoulders with the clean and then driven from the shoulders to overhead with the jerk. Because of this segmentation into shorter distances of travel for the bar and body, and the stronger positions of the body, lifters are able to handle signi cantly greater loads in the clean and jerk than in the snatch. For most athletes, the clean is more easily learned than the snatch, particularly when already familiar with the snatch, but it is not without its own technical subtleties. The clean is also generally less demanding of mobility than the snatch, and consequently more quickly accessible to more athletes. The clean learning progression should be performed with an empty barbell or a light technique barbell if necessary. PVC pipe or dowel will be problematic due to the impossibility for most athletes to establish a clean rack position with a virtually weightless implement. However, if a lightweight technique barbell is needed and not available, it will be preferable to use PVC or dowel initially to familiarise the athlete with the drills before moving to a barbell. Summary of the Clean Receiving Position The receiving position in the clean is crucial for ensuring a successful lift. Proper posture, barbell security, and structural integrity are essential. Without these, even manageable weights may be missed due to instability or improper bar placement. Grip Placement The correct grip width varies among athletes due to differences in body proportions, mobility, and anatomical structure. The general guideline is positioning the hands about half a st-width outside the shoulders. This allows vertical forearms when viewed from the front and keeps the hands from contacting the shoulders. Wider Grip: Higher bar contact on the thighs, improving pull mechanics and turnover. More dif cult rack position, less stable. Lower hips and shoulders in the starting position, making the rst pull harder. Narrower Grip: Easier rack position and grip. Bar contacts lower on the thighs, potentially causing the bar to swing away. Higher hips and shoulders in the start position, aiding the rst pull. Athletes must experiment to determine the most effective grip width. The hook grip should be used throughout the rst and second pulls, but it is usually released upon racking the bar. fi fi fi fi fi fl fi fi The Clean Rack Position The barbell should rest securely on the lifter’s shoulders, supported by the trunk rather than the arms. Proper positioning involves the following: 1) Shoulder Position: Protract the shoulder blades (push them forward) while keeping the upper back extended. Elevate the shoulders slightly to create a secure resting channel for the bar between the throat and shoulder peaks. 2) Hand and Elbow Position: Elevate the elbows as high as possible. Maintain a loose but secure grip. Some lifters may only be able to keep ngers under the bar due to limited mobility. An open grip can be used if mobility is restricted, but the bar must remain close to the throat. 3) Bar Placement: The bar should touch the throat lightly while resting securely on the shoulders. This placement minimises the distance between the bar and the spine, reducing torque. Athletes with mobility restrictions should work to improve exibility and experiment with different grip widths to nd the optimal position. The Front Squat The front squat is foundational for the clean’s receiving position. Proper front squat mechanics should meet all standard squat criteria: Foot Position: Feet should be placed so that the thighs are parallel with the feet when viewed from above. Knees should align over the toes when viewed from the front. Posture: The torso must remain upright throughout the movement. The hips should stay over the heels as much as possible. Mobility Requirements: If athletes struggle with depth or back posture, mobility training must be prioritised. Coaches may temporarily use power cleans until the front squat improves. fi fl fi Posture in the Front Squat and Clean Recovery A strong rack position depends on maintaining an upright torso in the front squat. To achieve this: Minimise horizontal hip movement. Simultaneously ex and extend the knees and hips. Keep the trunk upright to avoid rounding the back. During the recovery from the front squat: Lead with the elbows and shoulders to maintain an extended upper back. Drive the elbows upward to prevent the hips from rising faster than the shoulders. Use an aggressive upward drive out of the squat to capitalise on the bounce, especially after heavy cleans. Key Considerations: Elbow Position: Keep elbows high to prevent the bar from slipping and maintain a strong rack. Grip and Bar Control: Maintain a relaxed but secure grip to facilitate a quick, ef cient turnover. Structural Integrity: Ensure the bar is close to the throat and supported by the shoulders, not the hands or arms. fl fi Learning the Clean The clean is a foundational weightlifting movement requiring precision, coordination, and technical skill. This guide covers the progression drills and key concepts essential for mastering the clean, ensuring both safety and maximum performance. Progression Overview The clean is learned through a series of progressive drills that build technical competence from the ground up. These drills mirror those used for learning the snatch but account for the clean's unique grip, movement, and receiving position. The key drills include: 1. Mid-Hang Position 2. Mid-Hang Clean Jump 3. Mid-Hang Clean Pull 4. Rack Delivery 5. Tall Muscle Clean 6. Scarecrow Clean 7. Tall Clean 8. Mid-Hang Clean 1. Mid-Hang Position The mid-hang position starts with the barbell resting at mid-thigh. Key setup points include: Body Alignment: Vertical shins, back fully arched, and shoulders slightly forward of the bar. Bar Contact: The bar lightly touches the thighs. Arm Position: Elbows point outward, arms are extended but not rigid. Balance: Weight distributed over the front edge of the heels. Given the clean’s narrower grip, athletes may feel less space for the bar's movement. This mid-thigh setup must be reinforced to develop consistency in the pull. 2. Mid-Hang Clean Jump The clean jump emphasises leg and hip extension, teaching the lifter to generate upward force while keeping the bar close. Setup: Start from the mid-hang position with balance over the heels. Execution: Jump vertically without prior countermovement. Goal: Achieve maximum height while maintaining bar-body contact. Athletes should land in the same position from which they started, indicating proper balance and vertical force application. 3. Mid-Hang Clean Pull This drill re nes explosive hip and knee extension. Setup: Assume the mid-hang position. Execution: Perform a clean jump without leaving the oor. As the body extends, shrug the shoulders to guide the bar upwards. Key Points: Keep the bar close to the thighs. Avoid dragging the bar or pushing it away with the thighs. Shoulders should end slightly behind the hips in the extended position. Athletes should maintain light arm tension while keeping the bar path vertical and controlled. 4. Rack Delivery Rack delivery isolates the clean’s turnover phase, ensuring the bar lands securely on the shoulders. Starting Position: Bar held at the chest, elbows raised to shoulder height. Execution: Lift the elbows, rotate them around the bar, and guide the bar into the rack position on the shoulders. Key Focus: Elbows should whip around the bar. Maintain contact with the bar as long as possible before releasing the hook grip if needed. Smooth, precise turnover ensures stability and reduces impact on the body. 5. Tall Muscle Clean This drill isolates the upper-body mechanics of the clean's third pull. Setup: Stand tall with the bar hanging at arms’ length. Execution: Pull the elbows up and out, turn the bar over, and guide it into the rack position. Key Points: No lower body movement. Focus on a smooth, continuous turnover. This drill emphasises bar proximity and elbow elevation, critical for an ef cient pull-under phase. fi fl fi  6. Tall Clean Building on the tall muscle clean, this drill adds the pull-under and receiving phases. Setup: Start with the bar at arms’ length. Execution: Pull the elbows high and turn the bar over while moving the feet into the receiving stance. Key Focus: Maintain bar proximity. Minimise bar elevation while maximising downward movement. Lifters should aim to x the bar on the shoulders at the same moment the feet reconnect with the oor. 7. Mid-Hang Clean The nal drill combines previous elements into a full clean from the mid-hang position. Setup: Start in the mid-hang position with the bar at mid-thigh. Execution: Extend the hips and knees fully, pull the elbows high, and drive under the bar into the receiving position. Key Tips: Focus on complete extension before pulling under. Keep the bar close throughout the movement. Lifters can rst practice power cleans before progressing to full-depth squat cleans. 8. Missing Cleans Safely Safe barbell rejection is crucial to avoid injury. Forward Miss: Push the bar forward while jumping the feet and hips back. Tuck elbows inward to avoid contact with the thighs. Backward Miss (Rare): If falling backward, lie at and keep the elbows away from the platform to prevent wrist injury. Never use lifting straps in the clean to avoid being trapped by the bar. 9. Power Clean The power clean is identical to the clean but received in a higher squat position. Criteria: The hips remain above the knees at the receiving point. Uses: Develops explosive pulls with lighter loads. Improves turnover speed and bar stability. fi fl fi fi fl  10. Split Clean An alternative receiving technique, the split clean involves landing in a split stance similar to the split jerk. Bene ts: Useful for athletes with limited squat mobility. Trains split jerk footwork ef ciently. fi fi **Pulling from the Floor** Adding the pull from the oor completes the clean’s learning progression. While technically challenging, mastering this phase ensures a smooth, powerful lift. This progression emphasises correct positions, movement patterns, and balance throughout the pull. Progression Overview The clean pull from the oor follows these stages: 1. Starting Position 2. Clean Segment Deadlift 3. Halting Clean Deadlift 4. Segment Clean + Clean 5. Full Clean 1. Starting Position The clean starts with the barbell on the platform. Correct positioning here lays the foundation for a successful pull. Key Setup Points: Feet Placement: Feet in the pulling position, balls of the feet under the bar. Grip: Use the hook grip with hands at clean-width. Hip Position: Hips above the knees but below the shoulders. Back and Arms: Back fully arched, arms extended, and elbows turned outward. Knees and Shins: Knees pushed outward, lightly touching the bar. Head and Eyes: Head up, eyes looking straight ahead or slightly upward. 2. Clean Segment Deadlift The clean segment deadlift isolates key positions in the rst pull through a segmented, controlled movement. Execution: 1. Start: Assume the starting position, balancing weight evenly over the foot. 2. First Segment: Push through the legs to lift the bar 1 inch off the oor. Hold for 3 seconds. 3. Second Segment: Continue lifting the bar until it reaches knee height. Balance shifts slightly back toward the heels. Hold for 3 seconds. 4. Final Segment: Pull the bar to mid-thigh while keeping it in contact with the thighs. Critical Points: Back Angle: Maintain a steady back angle throughout. Weight Distribution: Keep full foot contact; avoid rocking back on the heels. Bar Proximity: The bar should stay close to the body without dragging on the thighs. fl fl fi fl 3. Halting Clean Deadlift The halting clean deadlift removes the rst two pauses, stopping only at mid-thigh. Execution: 1. Start: Assume the starting position. 2. Lift: Perform the rst pull slowly and deliberately, stopping at mid-thigh. 3. Hold: Maintain the mid-thigh position for 3 seconds. Key Focus: Controlled Speed: Avoid rushing; focus on correct positions. Posture and Balance: Ensure an upright back and even foot pressure. This drill reinforces precise bar path and balance control. 4. Segment Clean + Clean This complex combines the halting clean deadlift with a mid-hang clean, then progresses into a full clean. Execution: 1. Rep 1: Perform a halting clean deadlift, pausing at mid-thigh for 3 seconds, then complete a mid-hang clean. 2. Rep 2: Perform a full clean from the oor without pausing. Focus Areas: Seamless Transition: Ensure a smooth switch from the rst to the second pull. Consistency: Maintain correct positions and timing. Controlled First Pull: Keep the initial pull slower to ensure balance. This drill boosts con dence while reinforcing timing, technique, and precision. 5. Full Clean The lifter is now ready to perform a clean from the oor with proper technique. Execution: 1. Start: Assume the starting position. 2. First Pull: Lift the bar slowly until mid-thigh, keeping it close to the body. 3. Second Pull: Extend explosively, pulling under the bar into the rack position. 4. Receiving Position: Catch the bar securely and recover to a standing position. Training Recommendations: Reps and Sets: Start with 2-5 reps per set. Load: Use approximately 50-60% of body weight or a manageable training load. Prioritise Quality: Focus on precision and control, not heavy weights. fi fi fl fi fl fi  **Understanding the Clean** This section builds on the foundational clean techniques learned during the initial clean progression. It is designed for lifters who have already developed a consistent clean performance and are ready to explore the movement’s technical intricacies. Beginners should focus on mastering the basic clean variations, such as hang and power cleans, along with supporting exercises like squats and pulls, before delving into these advanced concepts. The Starting Position The starting position for the clean shares core principles with the snatch, though differences arise due to the narrower grip. These adjustments in uence hip and shoulder height, trunk angle, and knee positioning. Key Adjustments for the Clean: Barbell Placement: A narrower grip raises the shoulders and hips, positioning the bar closer to the mid-foot. Leg Position: The knees push outward but less so than in the snatch due to limited space between the arms. Balance & Posture: The trunk should remain tight with the back arched, shoulders over the bar, and the head in a neutral position. The First Pull The rst pull moves the barbell from the oor to mid-thigh, preparing for the explosive second pull. This phase mirrors the snatch but accommodates larger joint angles due to the clean’s narrower grip. Key Technical Elements: Controlled Start: The lift should begin with controlled acceleration, avoiding excessive speed that could disrupt bar path. Postural Adjustment: The shoulders move slightly forward while the bar stays close to the body, maintaining balance over the mid-foot. Common Error: Lifters may tip forward due to the clean's heavier load. Correct this by strengthening postural muscles and practising precise pull mechanics. The Second Pull The second pull generates maximum power as the bar reaches mid-thigh. The lifter extends the hips and knees explosively, propelling the bar upward. Unique Features in the Clean: Shorter Movement: The narrower grip reduces joint range of motion, creating a shorter explosive phase than in the snatch. Bar Contact: The bar should contact the upper thighs, not the hip crease, requiring precise timing to avoid unwanted forward bar movement. Arm Activity: A slight elbow bend is acceptable if it helps achieve better bar placement, but intentional early pulling should be avoided. fi fl fl Timing & Barbell Contact Correct barbell contact ensures ef cient power transfer and optimal bar trajectory. Key Factors: Contact Point: The bar should meet the thighs when the torso is vertical to avoid pushing the bar forward. Body Positioning: Use the lats and shoulders to keep the bar close until contact is achieved. Adjustments: Widening the grip or shrugging the shoulders back can improve bar contact, reducing the likelihood of premature arm bending. The Third Pull: Pulling Under the Bar The third pull is the lifter’s rapid descent under the bar, transitioning from full extension into the front squat receiving position. Phases of the Third Pull: 1. Pulling Down: The arms pull the lifter down aggressively by driving the elbows up and outward. 2. The Turnover: The elbows rotate around the bar, ensuring a tight rack position. Common Errors & Fixes: Elbows Falling Back: Keep elbows high and to the sides, retracting the shoulder blades for a smooth transition. Bar Crashing: Ensure continuous arm pulling and maintain bar proximity to avoid barbell collisions. The Rack Position & Grip Management Securing the bar in the front squat rack position is critical for a stable clean. Key Considerations: Grip Transition: Release the hook grip only when necessary during the elbow turnover to avoid slowing the movement. Elbow Elevation: Aggressively raise the elbows to stabilise the bar and prevent it from resting on the wrists. Secure Connection: The bar should rest deep in the shoulder channel, supported by the lifter’s trunk, not the hands. fi  Meeting & Receiving the Bar The lifter must actively “meet” the bar, creating a tight, controlled receiving position rather than passively dropping under the bar. Technical Focus: Active Pull: Pull the bar into the shoulders while simultaneously pushing the chest upward. Early Rack Setup: Rack the bar as soon as possible to maximise control and stability upon hitting the squat’s lowest point. Recovery from the Clean The recovery phase involves standing up from the front squat position after securing the bar. Essential Cues: Elbows & Shoulders: Drive the elbows up and lift the shoulders to maintain bar stability. Aggressive Drive: Push aggressively through the legs to overcome the squat’s sticking point. Breath Management: Release air minimally if needed to avoid light-headedness while maintaining core tension. The Barbell’s Path The clean’s bar path naturally follows a curved trajectory due to biomechanical constraints, similar to the snatch but shorter and atter. Bar Path Breakdown: Initial Pull: The bar moves back toward the mid-foot as the lifter separates it from the oor. Second Pull: After contact, the bar travels slightly forward due to upward force. Third Pull: The bar reaches maximum height before settling into the rack position. fl fl