Clean

What is the Clean? The clean is a compound weightlifting exercise that involves lifting a barbell from the floor to shoulder height in one explosive motion. It is a fundamental movement in Olympic weightlifting and is also commonly used in powerlifting and CrossFit training.

Tutorial

1. Stand with your feet hip-width apart, toes under the barbell.
2. Bend at the hips and knees, keeping your back flat and chest up to grip the barbell with hands slightly wider than shoulder-width apart.
3. In one explosive movement, extend your hips and knees while shrugging your shoulders, pulling the barbell vertically.
4. As the barbell reaches your hip crease, quickly drop under it, catching it on your shoulders in a front rack position.
5. Stand up to complete the lift.

Common Mistakes

• Rounding the back: Keep your back flat throughout the movement to avoid injury.

• Not using the hips: The power in the clean comes from the hips and legs, so make sure to engage them fully. - Trying to muscle the weight up: Use the explosiveness of the movement rather than relying solely on your arms.

Tips for Better Results

• Practice proper form with lighter weights before attempting heavy cleans.

• Focus on speed and explosiveness during the lift. - Work on mobility to improve your front rack position.

Muscles Worked The clean is a full-body exercise that primarily targets the following muscles:

• Quadriceps - Hamstrings - Glutes - Calves - Lower back - Trapezius - Deltoids - Triceps