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Propelling You to a Greater Future

           Correct Technique of the Clean

Start of the Clean: Notice the Line of Power
Staying Over the Bar
Into the Power Position
Triple Extension

Set up:

*Your feet should be about shoulder width apart.

*Weight is slightly on the balls of your feet

*Shoulders should be over, or in front of, the bar.

*The hips should be higher than the knees

*look straight ahead

 

Initial Pull:

*Think of trying to push your feet through the floor, so that the bar and the hips rise together

*The arms should be straight

*Keep the bar as close to the shins as possible without scraping them.

*Clear the knees with the bar.

*The shoulders should still be over the bar

 

 

Middle Pull:

Bring the bar into the power position (where you would be if you were to jump)

*The arms should still be straight

*Your back is still locked, but the angle of your body has opened substantially.

 

Top Pull and Reception:

*Triple extend and shrug your shoulders

*Violently explode/jump

*The wrists should be turned inward

*The bar should be traveling as close to the body as possible (without making contact )

  • At the top of the pull, the elbows should be higher than the wrists
  • After fully extending and as the bar continues to rise, pull yourself under.
  • Simultaneously shuffle your feet to the side.
  • Turn your elbows over and "catch" the bar high on the shoulders

 

 

 

 

Points to Consider!

*Use the same width stance as you would if you were going to jump

*Weight is slightly shifted on the balls of feet (55-60%)

*Shoulders are in front of, or, over the bar.  This creates the line of power, and activates the lat muscles

*Feet are slightly turned out, thus activating the hips.

*Hips should be higher than the knees

*Chest out, and back locked

*Arms remain straight.  Bending them too soon, deactivates the muscles that you actually want the load to be placed on

*The legs, hips, and back, simultaneously engage to lift the weight off the floor.

*The hips and bar should rise at the same pace.  If the hips rise faster than the bar, a dysfunctional space will be created, and the risk of injury increases!




*Clear the knees with the bar, and continue to “stay over.”

*Arms continue to be straight.



*Bring the bar into the power position (where you would engage in a vertical jump)

*Arms remain straight

*Back is still locked

*The angle of the back, with the hips acting as the vertex, has opened substantially




*Triple extend!!

*Violently explode/jump

*The wrists should be turned inward, as this agrees with the concept of proximity

*Keep the bar close to the body

*The Traps should be engaged via violently shrugging 

*At the top of the pull, the elbows should be higher than the wrists

*Shuffle the feet out to the side, and quickly turn your elbows and wrists over to receive the clean.  



*The Clean, unlike the Deadlift, does not totally follow the contour of the body
 
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