1st Master the Clean: The Art of Jumping with Weight

The clean is one of the most dynamic and rewarding movements in CrossFit. It’s an artful blend of power, precision, and coordination that often leaves athletes chasing perfection. But at its core, the clean is simple: it’s jumping with weight. This explosive lift hinges on a fundamental element—hip extension—and requires not just physical strength but also mental resilience to get under the bar.

Let’s break down why hip extension is so critical, why getting under the bar can feel so intimidating, and how you can build confidence in your clean.

Jumping with Weight: The Role of Hip Extension

The clean starts with a powerful pull from the ground, but the magic happens when your hips fully extend. Think of it as the ultimate jump—your legs generate force to lift the barbell while your hips snap open to transfer that energy vertically. Without proper hip extension, your clean lacks the power needed to drive the bar high enough for you to catch it.

Why is this important?

• Maximizing Power Output: The clean isn’t just about lifting with your arms or legs—it’s about generating full-body power. Your hips are the strongest link in the chain, and when they fire explosively, they allow you to lift heavier weights efficiently.
• Speed Under the Bar: Proper hip extension gives you the time and height needed to transition from pulling the bar to getting under it.

To improve your hip extension, focus on drills like clean pulls, jumping with a PVC pipe, or even simple box jumps. These movements reinforce the explosive power needed for a clean.

The Mental and Physical Block of Getting Under the Bar

For many athletes, the real challenge isn’t the pull—it’s the catch. Getting under the bar can be intimidating, and there are a few common reasons for this hesitation:

1. Fear of the Bar

It’s natural to feel wary of placing yourself under a heavy object hurtling through space. This fear often stems from a lack of confidence in your technique or an unfamiliarity with the movement.

How to overcome it:

• Practice catching the bar with lighter weights. Repetition builds confidence and muscle memory.
• Use slow-motion drills, like tall cleans or hang cleans, to focus on the transition without the pressure of a full pull.

2. Poor Mobility

A clean catch requires a deep front squat with the bar resting securely on your shoulders. Tight hips, wrists, or shoulders can make this position uncomfortable or even unattainable, leading to hesitation when it’s time to get under the bar.

How to improve mobility:

• Incorporate front rack stretches and wrist mobility drills into your warm-up routine.
• Use exercises like goblet squats or banded hip stretches to work on squat depth and comfort.
• Read more HERE!

3. Lack of Speed

The transition from the pull to the catch happens in the blink of an eye. If you’re slow to react, the bar will beat you every time.

How to build speed:

• Train with lighter weights to focus on explosiveness.
• Add drills like “no feet” cleans, where you keep your feet planted to emphasize quickness under the bar.

Conquering the Clean

Building a great clean takes time, patience, and trust in the process. Here’s how to approach it:

1. Drill the Fundamentals
   Break the clean into its components: the pull, the transition, and the catch. Work on each part individually to build confidence and strength.
2. Embrace the Fear
   Fear is part of the process. Acknowledge it, then take small steps to push past it. Even a single successful clean can boost your confidence dramatically.
3. Trust the Technique
   The clean isn’t about brute strength—it’s about precision. Trust in your hip extension and your ability to get under the bar. The more you practice, the more natural it will feel.
4. Get Comfortable Being Uncomfortable
   Cleans are as much a mental game as they are a physical one. Challenge yourself to lift heavier when the technique feels solid. Over time, your body will adapt, and what once felt impossible will become second nature.

The clean is a movement that demands respect—it’s technical, explosive, and undeniably rewarding. By mastering your hip extension, addressing the mental and physical barriers to getting under the bar, and practicing with intention, you can transform your clean into a powerful expression of athleticism.

Remember, every failed lift is a learning opportunity. With time, patience, and persistence, the clean will become not just a movement you perform, but a skill you’ve truly mastered. Now get out there, jump with weight, and own that barbell!

Come learn how to clean today! Click the link below!

Free Intro Social

Here are two podcast episodes discussing cleans and their importance as a functional movement in CrossFit, along with specific links for easy access:

1. Barbell Shrugged: “The Clean Transition – TechniqueWOD”
   This episode delves into the transition phase of the clean, focusing on posture, timing, bar path, and hip movement. It also covers common errors like knees caving in or elbows locking. This breakdown is especially helpful for understanding the mechanics behind effective and safe cleans.
   Listen to it here​
   Barbell Shrugged
   .
2. Barbell Shrugged: “The Clean Catch and Recovery – TechniqueWOD”
   This episode explains the catch and recovery phases of the clean, highlighting key techniques like pulling the bar into you, moving your feet out, and the posture needed for stability. It’s a great resource for improving the final stages of the lift.
   Listen to it here​
   Barbell Shrugged
   .

These podcasts are excellent resources for refining your clean technique and understanding why it’s a cornerstone of functional fitness.