What is a Clean?

About Clean

The clean is a fundamental phase of olympic weightlifting, involving the explosive movement of lifting a barbell from the floor to the shoulders. This exercise is an essential component of the clean and jerk, one of the two main lifts performed in olympic weightlifting competitions. The clean requires a combination of strength, power, speed, and technique to execute correctly.

Steps of the Clean

The clean can be broken down into several key steps:

• Setup: Begin with the barbell on the floor, feet shoulder-width apart, and the bar positioned over the midfoot. Grip the bar with a slightly wider than shoulder-width grip, with your back straight, chest up, and hips lower than the shoulders.
• First Pull: Lift the bar off the floor by extending the knees while keeping the back angle constant. The bar should move in a straight line upwards close to the body.
• Transition: As the bar passes the knees, re-bend the knees slightly and shift the torso to a more vertical position, preparing for the explosive second pull.
• Second Pull: Forcefully extend the hips, knees, and ankles (triple extension) to propel the bar upwards, while shrugging the shoulders and pulling the bar close to the body.
• Catch: Quickly drop under the bar, rotating the elbows around and under the bar to catch it on the front of the shoulders. The bar should rest on the clavicles and deltoids, with the elbows pointing forward and the body in a front squat position.
• Stand Up: Stand up from the squat position with the bar resting on the shoulders to complete the lift.

The clean is a complex lift that requires practice and proper coaching to master. It is highly beneficial for developing full-body strength, power, and coordination. The explosive nature of the clean helps improve athletic performance in various sports by enhancing the ability to generate force quickly.

Incorporating the clean into a training regimen can lead to significant gains in muscle mass, strength, and overall fitness. It also improves neural efficiency, allowing for better muscle recruitment and coordination during other physical activities.