Here are the basic movements/ positions you need to be mastering in order to make your Clean as effective as possible. The key positions are; the first pull, the second pull and the receiving position. It’s worth noting that this is a very basic guide but will help you understand what is required at each key stage of the lift.
The First Pull
Taking the bar from the floor to your hips.
– Shoulders over the bar
– Using just your legs from the floor
– Head up
– Back tight and flat
– Arms straight
– Feet hip width apart, toes pointing slightly outwards
The Second Pull
Taking the bar from the hips (hip explosion) to a full body extension.
Pre hip drive
– Shoulders over the bar
– Arms straight
– Hips ready to make contact with the bar
Post hip drive
– Arms pulling upwards
– Shoulders shrugged
– Full extension of the body
– On to toes
The Receiving Position
Catching the bar in the squatting position.
– Head up
– Chest up and slightly forward
– Elbows up
– Knees over feet, feet shoulder width apart
– Squeezing your glutes and driving up
End of the Clean. Ready for the Jerk.
Take a look through our next post, The Jerk for a similar break down of the key positions. The Jerk naturally follows on from the Clean. There must be a pause, no matter how small, between the Clean and the Jerk as they are two separate lifts!
Pictures: Jack Oliver, London 2012 Olympian from the 2015 IWF (International Weightlifting Federation) World Championships.
Thank you for reading.
