The Clean - An Overview
- Set up position – Bar Breaking from floor
- First Pull – Bar finishing above the feet
- Second Pull – Vertical Bar trajectory
- Catch and Recovery – Big Chest, Elbows through
The Clean - Front Squat Portion
- Big Chest
- Look up
- Elbows up
- Avoid Excessive Depth
- Don’t Sit at the Bottom!!!
- Drive out
The Clean - First Pull
- Shoulders above Hips
- Hips above Knees
- Shoulders Forwards of the bar
- Squeezing the bar into the body with the Lats - avoid pendulum effect
- Vertical Bar Trajectory
- Bar finishes above the feet
The Clean - Second Pull
- Jump Hard
- Stay Over the bar
- Don't throw head backwards
- Finish with Shoulders, Hips, Knees and Ankles in a vertical line
The Clean - Receiving the Bar
- Stamp the feet – Why?
- Maximise ground contact time – Why?
- Big Chest
- Elbows Up
- Drive Straight out - Don't Sit there!
The Clean - Why do we flick the bar up when we stand?
When catching a clean you will often see lifters throw the bar up off of their chests.
Why do they do this?
Well, when you catch a max clean you often find yourself not to be in a particular advantageous position - By this I mean, the bar may be on your windpipe, your hands may not be properly holding the bar (it may have slipped into your fingertips) etc.
In order to give yourself the best chance of getting the jerk we want to place the bar onto a solid shelf to execute the jerk.
Coming out of the front squat, the bar is thrown up from the shoulders a couple of inches. This gives the lifter an opportunity to regrip the bar and remove the bar from the windpipe.
Watch the video below to see what I mean.