If you’re looking to build explosive strength, enhance athletic performance, and develop a rock-solid foundation of power, there’s one exercise that stands out above the rest: The Clean. Often hailed as the king of functional movements, the clean is more than just a lift—it’s a full-body workout that targets almost every major muscle group, from your legs and core to your shoulders and back. But to truly unlock the benefits of this powerful exercise, it’s crucial to perform it with proper technique. Not only does this ensure you’re getting the most out of each rep, but it also helps prevent injury, keeping your body safe as you push your limits. The clean is a natural human movement that mimics everyday actions like lifting and carrying, making it both practical and essential for functional fitness. Let’s break down the clean and show you how to execute it with precision.
Step-by-Step Guide to Performing The Clean
Here’s how to perform the clean correctly, step by step:
- Set Your Stance: Stand with your feet hip-width apart, with the barbell positioned over your mid-foot. Your toes should be slightly turned out, and your shins should lightly touch the barbell.
- Grip and Setup: Bend at the hips and knees to lower your body to the barbell, keeping your back flat and chest up. Your hands should grip the bar just outside your knees, with your arms fully extended. Engage your core and ensure your shoulders are slightly in front of the bar.
- First Pull: Begin the lift by driving through your heels, extending your knees while maintaining a strong back angle. The barbell should travel vertically, staying close to your body.
- Transition (Second Pull): As the bar passes your knees, rapidly extend your hips, knees, and ankles in an explosive motion, shrugging your shoulders and keeping the bar close. Your body should be fully extended at this point, with the bar reaching mid-thigh.
- Catch Position: As you reach full extension, quickly drop under the bar by pulling yourself into a front squat position. Rotate your elbows around the bar, catching it on your shoulders with your elbows high, and your feet landing in a squat stance. Stand up to complete the lift.
Watch This Video:
For a visual demonstration of the clean, watch this video: https://www.crossfit.com/essentials/the-hang-power-clean
Risks of Performing The Clean Incorrectly
While the clean is an incredibly effective exercise, performing it with poor technique can lead to injury or reduced effectiveness. Here are a few risks to be aware of:
- Lower Back Strain: Improper lifting mechanics, such as rounding your back during the pull or failing to engage your core, can put excessive strain on your lower back, leading to discomfort or injury.
- Wrist and Shoulder Injuries: Failing to properly catch the bar on your shoulders, or rotating your elbows too slowly, can lead to wrist strain or shoulder impingement.
- Knee Stress: Incorrect foot positioning or uneven weight distribution during the catch can place undue stress on your knees, increasing the risk of injury.
Unlock the Power of The Clean
The clean is a powerful movement that builds strength, speed, and coordination—essential components of a well-rounded fitness routine. By mastering the clean, you’ll enhance your overall athleticism and be better prepared for any physical challenge. Whether you’re a seasoned lifter or new to functional fitness, learning the clean from a qualified coach is key to ensuring you’re performing it safely and effectively.
Ready to get started? Book your Free No-Sweat Intro today by clicking here, and let’s work together to perfect your clean technique.