How to perform Barbell Clean with proper form
Starting Position
- Stance: Stand with feet shoulder-width apart.
- Grip: Grip the barbell with both hands slightly wider than shoulder-width.
- Body Position: Keep your hips lower than your shoulders, back straight, and chest up.
The Clean
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Initial Lift:
- Push through your heels and lift the barbell off the ground.
- Keep the bar close to your body as you rise.
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First Pull:
- Extend your knees while keeping your back straight.
- Before the bar reaches your knees, begin to extend your hips.
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Second Pull:
- Once the barbell passes your knees, explosively extend your hips and knees.
- Shrug your shoulders up and pull the barbell upwards.
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Catch Phase:
- As the bar reaches its highest point, drop under it by bending your knees.
- Rotate your elbows around the bar to catch it on your shoulders.
Final Position
- Stand up with the barbell resting on your shoulders, elbows high, and chest up.
- Your feet should be hip-width apart.
Tips for Proper Form
- Keep the bar close: Maintain proximity between the bar and your body throughout the lift.
- Engage your core: Keep your core tight to protect your lower back.
- Look forward: Maintain a neutral neck position and avoid looking up or down excessively.
- Practice with lighter weights: Focus on technique before increasing load.
Common Mistakes
- Incorrect grip: Ensure your hands are at a comfortable width.
- Lifting with the back: Rely on your legs and hips for power, not your back.
- Not fully extending: Make sure to fully extend your hips and knees in the second pull for maximum height.
Conclusion
Mastering the barbell clean requires practice and attention to form. Consider working with a coach if you're new to Olympic lifting to refine your technique further.
Exercises
Clean, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Clean and Jerk, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Deadlift, Barbell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Cable
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Dumbbell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Smith Machine
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Band
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Kettlebell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Leverage Machine
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Good Morning, Barbell
Type: Lower, Legs
Target: Hamstrings
Synergist: Glutes
Good Morning, Smith Machine
Type: Lower, Legs
Target: Hamstrings
Synergist: Glutes
Good Morning, Leverage Machine
Type: Lower, Legs
Target: Hamstrings
Synergist: Glutes
Hip Adductor, Leverage Machine
Type: Lower, Legs
Target: Hamstrings, Glutes
Synergist: Quadriceps
Lying Leg Curl, Band
Type: Lower, Legs
Target: Hamstrings
Synergist: Calves
Lying Leg Curl, Leverage Machine
Type: Lower, Legs
Target: Hamstrings
Synergist: Calves
Reverse Lunge, Barbell
Type: Lower, Legs
Target: Glutes, Hamstrings
Synergist: Calves
Reverse Lunge, Dumbbell
Type: Lower, Legs
Target: Glutes, Hamstrings
Synergist: Calves
Reverse Lunge, Kettlebell
Type: Lower, Legs
Target: Glutes, Hamstrings
Synergist: Calves
Reverse Lunge, Bodyweight
Type: Lower, Legs
Target: Glutes, Hamstrings
Synergist: Calves
Romanian Deadlift, Barbell
Type: Lower, Legs
Target: Back, Glutes, Hamstrings
Synergist: Abs, Calves