The Clean Exercise: How to Start, Master Phases, and Avoid Common Mistakes

How do I start doing cleans?

To begin performing the clean, prioritize developing foundational strength, mobility, and body awareness. Master individual components of the lift through progressive drills before attempting the full movement, always starting with light weights and expert guidance.

What is the Clean Exercise?

The clean is a dynamic, full-body Olympic weightlifting movement that involves lifting a barbell from the floor to a "rack" position across the shoulders in one fluid motion. It is a cornerstone exercise for developing explosive power, strength, coordination, and athletic prowess. The clean demands a synergistic effort from virtually every muscle group, making it an incredibly effective, albeit technically challenging, exercise. Its benefits extend beyond pure strength, enhancing proprioception, kinesthetic awareness, and reactive strength.

Prerequisites and Foundational Strength

Before attempting the clean, it's crucial to establish a solid foundation in both strength and mobility. Rushing into the movement without these prerequisites can lead to poor form, inefficient lifting, and increased risk of injury.

• Mobility:
  • Ankle Dorsiflexion: Necessary for a deep, stable front squat to receive the bar.
  • Hip Flexion and Extension: Essential for the powerful pull from the floor and the explosive triple extension.
  • Thoracic Extension: Crucial for maintaining an upright torso during the pull and ensuring a stable rack position.
  • Shoulder External Rotation and Wrist Extension: Required for a comfortable and secure front rack position, allowing the bar to rest on the shoulders, not the hands.
• Stability:
  • Core Stability: A strong, engaged core is vital for transferring force efficiently from the lower body to the bar and protecting the spine throughout the lift.
  • Shoulder Stability: Necessary for controlling the bar during the pull and maintaining the rack position.
• Strength:
  • Deadlift Strength: A strong conventional deadlift provides the foundation for the initial pull.
  • Front Squat Strength: The ability to comfortably front squat your desired clean weight is non-negotiable for the catch and recovery phase.
  • Overhead Press/Push Press Strength: Indicates general upper body and core strength, contributing to stability.
• Body Awareness: Understanding how your body moves in space and coordinating multiple joint actions simultaneously is key to mastering the clean's complex timing.

Breaking Down the Clean: A Phased Approach

Learning the clean involves mastering several distinct phases that seamlessly blend into one continuous motion. Start with a PVC pipe, an empty barbell, or even just a broomstick to perfect the movement patterns before adding significant weight.

• The Setup:
  • Stand with feet hip- to shoulder-width apart, toes slightly out, directly under the bar.
  • Grip the bar just outside your shins, using a hook grip (thumb wrapped around the bar, fingers wrapped over the thumb).
  • Hips lower than shoulders, chest up, back flat, lats engaged (pulling the bar into the body). Shoulders slightly in front of the bar.
• The First Pull (Floor to Knee):
  • Initiate the pull by pushing the floor away with your legs, keeping the bar close to your shins.
  • Maintain a flat back and keep your chest up. Your hips and shoulders should rise at approximately the same rate.
  • The goal is to get the bar past your knees without changing your back angle significantly.
• The Scoop/Transition (Knee to Power Position):
  • Once the bar passes the knees, the knees move forward and under the bar as the torso becomes more upright.
  • The bar sweeps back towards the hips, preparing for the explosive second pull. This is a critical timing element.
• The Second Pull/Extension (Power Position to Triple Extension):
  • From the power position (bar at mid-thigh, knees bent, chest up), explosively extend your hips, knees, and ankles simultaneously (triple extension), driving the bar vertically.
  • Shrug your shoulders forcefully towards your ears. Your arms should remain straight until the very top of the extension. This is where maximal power is generated.
• The Pull Under/Catch (Receiving the Bar):
  • Immediately after the second pull and shrug, actively pull yourself under the bar.
  • Rotate your elbows quickly around and under the bar, receiving it in a front squat rack position (bar resting on the shoulders, elbows high).
  • Descend into a full front squat to absorb the weight.
• The Recovery (Standing Up):
  • From the bottom of the front squat, stand up powerfully, maintaining a tight core and upright posture, until you are fully erect with the bar in the rack position.

Progression and Drills for Learning the Clean

To effectively learn the clean, break it down into its constituent parts and master each one before combining them.

• Clean Deadlift: Focus on the initial setup and the first pull from the floor, maintaining a strong back and keeping the bar close.
• Clean Pull (from floor or hang): Practice the explosive second pull and shrug without the catch. Focus on maximal vertical drive and maintaining balance.
• High Pull: Similar to the clean pull but emphasizes bringing the bar higher by continuing the shrug and allowing the elbows to come up and out, simulating the bar path before the catch. Do not "arm pull."
• Front Squat: Essential for developing the strength and mobility required to receive the bar in the rack position and stand up.
• Overhead Squat (optional): Excellent for improving overall mobility, especially thoracic extension and shoulder flexibility, which benefits the rack position.
• Hang Power Clean: Start with the bar at the mid-thigh or above the knee. This drill emphasizes the second pull and the rapid catch, removing the complexity of the first pull from the floor. The catch is in a partial squat.
• Power Clean: Starting from the floor, the power clean involves catching the bar in a partial squat (above parallel). This is a good intermediate step before the full clean, as it requires less mobility in the catch.
• Full Clean: Combines all elements, catching the bar in a full front squat.

Common Mistakes to Avoid

• Rounding the Back: Compromises spinal integrity and reduces power transfer. Maintain a flat back throughout the lift.
• Arm Pulling Too Early: Using the arms to pull the bar prematurely instead of allowing the legs and hips to generate power. The arms should only guide the bar.
• Not Finishing the Extension: Failing to fully extend the hips, knees, and ankles, which limits the height and power of the lift.
• Casting the Bar Out: Allowing the bar to drift away from the body during the pull. The bar path should be as vertical and close to the body as possible.
• Poor Rack Position: Elbows too low, bar resting on wrists or forearms instead of shoulders. This puts undue stress on the wrists and makes the catch unstable.
• Catching with Straight Legs: Not absorbing the impact by descending into a squat, which can injure the joints and make the lift unstable.

Safety Considerations and Equipment

• Proper Footwear: Wear flat-soled shoes (e.g., weightlifting shoes, minimalist trainers) to provide a stable base. Running shoes are unsuitable as they have too much cushioning.
• Weight Selection: Always start with a very light weight (PVC pipe, empty barbell) to master technique. Only increase weight incrementally once perfect form is consistent.
• Bailing: Learn how to safely bail (drop) the bar in case of a failed lift. For the clean, this typically means pushing the bar away from your body and stepping back, allowing it to fall forward. Never try to save a lift if form breaks down.
• Platform/Pads: If lifting heavy, use a designated weightlifting platform or crash pads to protect the floor and the equipment.

Integration into Your Training Program

Once you have a grasp of the clean's mechanics, incorporate it strategically into your training.

• Warm-up: Always perform a thorough warm-up, including dynamic stretches, light cardio, and specific mobility drills for the ankles, hips, and thoracic spine.
• Frequency: For beginners, 1-2 sessions per week focusing on technique and light loads is sufficient. As you advance, this can increase to 2-3 times per week.
• Sets/Reps: Focus on low repetitions (1-5 reps per set) with adequate rest between sets (2-3 minutes) to ensure each rep is performed with maximal power and perfect technique.
• Placement: Perform cleans early in your workout when you are freshest, as they demand high levels of concentration and energy.

When to Seek Expert Guidance

Given the complexity and technical demands of the clean, it is highly recommended to seek guidance from a qualified coach. A certified Olympic Weightlifting coach, a Certified Strength and Conditioning Specialist (CSCS), or an experienced CrossFit coach with a strong background in Olympic lifting can provide:

• Personalized Feedback: Identify and correct subtle technical errors that are hard to self-diagnose.
• Progressive Programming: Design a safe and effective training plan tailored to your abilities and goals.
• Motivation and Accountability: Provide encouragement and ensure consistency in your practice.

Mastering the clean is a rewarding journey that builds unparalleled athleticism. Approach it with patience, prioritize technique over weight, and commit to continuous learning.