Pulls - The Bread and Butter of getting strong.

Coming Soon!!!

The Clean - An Overview

The Reverse Chain Method

We want to build up to a completely functional Clean.

Each stage is closely linked to the stages around it. If the prior stage is not understood and executed properly, it will result in the latter stages being executed ineffectively.

For this reason; we shall be using the Reverse Chain Method as we did for Snatch.

  • Clean - Front Squat Portion (Catch and Recovery)

  • Clean - First Pull

  • Clean - Second Pull

The Clean - Front Squat Portion

The Clean - First Pull

The Clean - Second Pull

The Clean - Receiving the Bar

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.

Any Questions?