The clean is a power pull movement requiring speed, balance and coordination. It is not only a great whole-body strength and power exercise, but also a foundation skill for overhead pressing.

THE BARBELL CLEAN TECHNIQUE

1. START
Start the barbell clean by standing with your feet hip width apart, holding the bar. Pull the shoulders back and engage the core.

2. BEND
Keeping the shoulders pulled back, bend the knees slightly and hinge at the hip.

3. JUMP
Rapidly drive the hips forwards and upwards (jump) pulling the bar up towards the shoulders.

4. CATCH
Catch the bar across the shoulders and bend into a front squat.

5. STAND
Quickly stand up with the bar across the shoulders.

TIPS

  • Drill the technique using a body bar, or an empty Olympic bar
  • Practice steps 1 and 2 separately, before adding the jump and catch
  • As your barbell clean technique improves, drop deeper into a front squat as you catch
  • Catch the bar in a ‘front rack’ position across the shoulders, not the chest

 

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