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Clean

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Exercise Data

Type: Olympic Weightlifting
Main Muscle Worked: Hamstrings
Other Muscles: Calves, Forearms, Glutes, Lower Back, Quadriceps, Shoulders, Traps
Equipment: Barbell
Mechanics Type: Compound
Level: Intermediate
Sport: No
Force: Pull
Your Rating: 


8.2

Out of 10

Excellent

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Clean Guide

Main Muscle: Hamstrings

  1. With a barbell on the floor close to the shins, take an overhand (or hook) grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.
  2. Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight. Move the weight with control as you continue to above the knees.
  3. Next comes the second pull, the main source of acceleration for the clean. As the bar approaches the mid-thigh position, begin extending through the hips. In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward. There should be no need to actively pull through the arms to accelerate the weight; at the end of the second pull, the body should be fully extended, leaning slightly back, with the arms still extended.
  4. As full extension is achieved, transition into the third pull by aggressively shrugging and flexing the arms with the elbows up and out. At peak extension, aggressively pull yourself down, rotating your elbows under the bar as you do so. Receive the bar in a front squat position, the depth of which is dependent upon the height of the bar at the end of the third pull. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed. Continue to descend to the bottom squat position, which will help in the recovery.
  5. Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.



Alternative Exercises For Clean

8.6

Out of 10

N/A

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of people found this review helpful

Review: Clean

Exercise Rating
10/10

Oct 15, 2013 2:51 PM: Love this exercise, once you get the technique (use something light, even a broom handle or hockey stick to start) it can be quite rewarding and fun.. I don't overly enjoy plain back squats, but these are great!



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Tip: Clean

Exercise Rating
9/10

Jul 18, 2013 12:44 PM: ...+See More



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of people found this review helpful

Review: Clean

Exercise Rating
6/10

Jun 14, 2013 3:34 PM: I feel like this is a much more advanced squat. I'm not new to weight lifting, but I'm lookin' at this wide eyed. I'm either going to throw the bar at my face, not be able to hold the weight at my shoulders or just not have enough weight to benefit from the move. No way.



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of people found this review helpful

Review: Clean

Exercise Rating
1/10

May 2, 2013 1:53 PM: What is 1 rep? This is so confusing!



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of people found this review helpful

Review: Clean

Exercise Rating
7/10

Apr 22, 2013 8:44 PM: i still didnt get it. is this mean i lift, squat, stand, put down, lift, squat, stand, put down, or it means lift, squat, stand, squat, stand



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of people found this review helpful

Review: Clean

Exercise Rating
7/10

Apr 22, 2013 8:41 PM: i still didnt get it. is this mean i lift → squat → stand → put down→ lift → squat stand put down, or it means lift→squat → stand → squat →stand



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Tip: Clean

Exercise Rating
10/10

Oct 30, 2012 6:05 AM: Like this compound exercise. Still fairly new to me, but I'm at the point where I can use this one during my max strength training sessions.

I found this exercise awkward at first; and I'm all about form, so I started out first with just the barbell at 15 reps working on form and getting...+See More



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of people found this review helpful

Review: Clean

Exercise Rating
10/10

Jul 11, 2012 10:17 AM: Hey!! I need some help here, why is it that when I perform this exercise my heart rate goes to the roof? does someone know a good explanation for that?



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Tip: Clean

Exercise Rating
2/10

May 1, 2012 1:04 AM: needs to show reps as I was not sure how ongoing motion for reps should look like



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of people found this tip helpful

Tip: Clean

Exercise Rating
2/10

May 1, 2012 1:04 AM: needed to see a few reps, because I am not sure I do on a continous motion



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