The Clean

The Clean is a compound weightlifting exercise that involves lifting a barbell from the floor to the shoulders in one smooth and powerful movement. It is a staple in Olympic weightlifting and is performed in two stages: the first pull (from the floor to the knees) and the second pull (from the knees to the shoulders, culminating in a front squat position). The Clean develops explosive power, strength, and coordination.

Muscles Targeted

The Clean is a full-body exercise targeting several muscle groups, each playing specific roles during different phases of the movement.

Legs: Quadriceps, Hamstrings, Glutes

1. Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius)

Setup and First Pull: The quadriceps are responsible for knee extension, which helps initiate the lift from the ground.
Second Pull: They continue to extend the knees, providing power during the explosive phase.
Catch and Recovery: The quadriceps contract eccentrically to decelerate the body into the squat position and then concentrically to stand up from the squat.

2. Hamstrings (Biceps Femoris, Semitendinosus, Semimembranosus)

Setup and First Pull: The hamstrings work to stabilise the knee and hip joints and assist in hip extension.
Second Pull: They help extend the hips, contributing to the explosive upward movement.
Catch and Recovery: They stabilise the knee joint as the lifter catches the bar and stands up.

3. Glutes (Gluteus Maximus, Gluteus Medius, Gluteus Minimus)

Setup and First Pull: The glutes engage to extend the hips during the initial lift.
Second Pull: They play a crucial role in hip extension, generating power for the lift.
Catch and Recovery: The glutes stabilise the pelvis and assist in hip extension during the recovery phase.

Back: Erector Spinae, Trapezius, Latissimus Dorsi

1. Erector Spinae

Setup and First Pull: The erector spinae muscles maintain spinal extension, keeping the back flat and stable.
Second Pull: They continue to stabilise the spine, ensuring proper posture.
Catch and Recovery: The erector spinae help maintain an upright torso during the catch and recovery phases.

2. Trapezius

Second Pull: The upper trapezius is heavily involved in the shrugging motion, elevating the shoulders to help lift the bar.
Catch: The middle and lower trapezius stabilise the scapulae during the catch phase.

3. Latissimus Dorsi

Setup and First Pull: The latissimus dorsi stabilise the bar close to the body.
Second Pull: They assist in pulling the bar upwards by maintaining a strong, tight position.

Shoulders: Deltoids

1. Deltoids (Anterior, Lateral, Posterior)

Second Pull: The anterior deltoids assist in raising the arms during the upward movement.
Catch: The deltoids stabilise the bar in the front rack position.

Arms: Biceps, Triceps, Forearms

1. Biceps Brachii

Second Pull: The biceps help in the elbow flexion, assisting in bringing the bar towards the shoulders.
Catch: They stabilise the elbows during the catch phase.

2. Triceps Brachii

Catch and Recovery: The triceps stabilise the elbow joint, particularly when transitioning from the catch to the front squat position.

3. Forearms

Throughout the Lift: The forearms maintain grip strength, ensuring control of the bar throughout the lift.

Core: Abdominals, Obliques

1. Abdominals (Rectus Abdominis, Transverse Abdominis)

Throughout the Lift: The rectus abdominis and transverse abdominis engage to maintain intra-abdominal pressure, stabilising the torso and spine.

2. Obliques (Internal and External Obliques)

Throughout the Lift: The obliques stabilise the trunk and prevent rotational forces, ensuring the lifter maintains proper form and balance.

The Clean exercise involves a coordinated effort from numerous muscle groups throughout its different phases. The quadriceps, hamstrings, and glutes drive the lower body movements, while the back and shoulder muscles stabilise and lift the bar. The arms and forearms maintain grip and control, and the core muscles provide the necessary stability and support for the entire movement. Understanding these muscle actions is crucial for trainers to develop effective training programmes and ensure proper technique, minimising the risk of injury and maximising performance.

Biomechanics Breakdown

1. Setup:

Feet shoulder-width apart, toes slightly pointed out.
Grip the bar just outside the knees with a hook grip.
Chest up, back flat, shoulders slightly in front of the bar.

2. First Pull:

Lift the bar by extending the knees while keeping the back angle constant.
Engage the quadriceps and maintain a flat back.

3. Transition (Scoop/Second Pull):

As the bar passes the knees, re-bend the knees slightly and bring the hips forward.
This positions the body for the explosive upward movement.

4. Second Pull:

Forcefully extend the hips, knees, and ankles (triple extension) while shrugging the shoulders.
The bar should travel vertically close to the body.
Engage the traps and deltoids.

5. Catch:

Rotate the elbows under the bar quickly and catch it on the front deltoids and clavicles in a front squat position.
Absorb the weight by flexing the knees and hips.

6. Recovery:

Stand up from the front squat position to complete the lift.

Periodised Programme

The Clean is a complex and highly technical Olympic lift that demands significant strength, power, coordination, and mobility. For individuals new to the Clean or those looking to enhance their performance, a periodised programme offers a structured and progressive approach to mastering this lift. This programme is designed to build foundational strength, improve technique, and develop explosive power through carefully planned phases. Each phase focuses on specific aspects of the Clean, ensuring gradual and sustainable progress. By incorporating targeted exercises and progressively increasing intensity, this programme aims to prepare individuals to perform the Clean safely and effectively.

Phase 1: Foundational Strength (Weeks 1-4)

Squats: 3 sets of 8-10 reps
Deadlifts: 3 sets of 6-8 reps
Overhead Press: 3 sets of 8-10 reps
Planks: 3 sets of 30-60 seconds
Mobility Work: Daily

Phase 2: Technique and Power (Weeks 5-8)

Power Cleans: 3 sets of 3-5 reps
Front Squats: 3 sets of 5-8 reps
Clean Pulls: 3 sets of 3-5 reps
Push Press: 3 sets of 5-8 reps
Box Jumps: 3 sets of 5 reps

Phase 3: Clean Integration and Advanced Strength (Weeks 9-12)

Full Cleans: 4 sets of 3 reps
Hang Cleans: 3 sets of 3-5 reps
Back Squats: 3 sets of 5 reps
Romanian Deadlifts: 3 sets of 6-8 reps
Russian Twists: 3 sets of 20 reps

Mastering the Clean requires dedication, patience, and a systematic approach to training. This periodised programme provides a comprehensive framework to develop the necessary strength, technique, and power needed for the Clean. By following the outlined phases, individuals can expect to see improvements in their overall lifting performance and confidence in executing the Clean. Personal trainers can use this programme as a guide to help clients achieve their goals, ensuring a balanced progression and addressing any individual needs or weaknesses. Ultimately, the structured approach of this programme will lead to safer, more effective, and more rewarding training experiences.

Key Focus Areas

Technique Mastery

Ensuring proper form at every stage of the Clean is crucial for preventing injuries and maximising efficiency. Personal trainers should emphasise the importance of mastering each phase of the lift, from the setup to the catch. This involves detailed instruction and continuous monitoring to correct and refine technique. Using video analysis can be particularly helpful in identifying and addressing subtle form issues that may not be apparent in real-time. Breaking down the lift into its component parts and practicing them separately can help clients develop a solid understanding and execution of each phase.

Mobility and Flexibility

Mobility and flexibility are essential for performing the Clean effectively and safely. Trainers should incorporate specific mobility drills into their clients’ routines to improve the range of motion in the hips, ankles, and shoulders. Dynamic stretches and mobility exercises should be included in the warm-up to prepare the body for the demands of the Clean. Post-workout, static stretching can help maintain flexibility and aid recovery. Regularly assessing a client’s mobility and adjusting the exercises accordingly can help address any limitations that might affect their performance.

Progressive Overload

Progressive overload is the cornerstone of strength and power development. Trainers need to ensure that their clients gradually increase the weight they lift to promote strength gains while maintaining proper form. This involves careful planning and monitoring of the training loads and making incremental adjustments. Incorporating accessory lifts that target specific weak points can help build the necessary strength and stability for the Clean. Periodically testing clients’ maximum lifts and adjusting their training loads based on these tests can ensure continuous progress.

Individualisation

Each client is unique, with different strengths, weaknesses, and training needs. Personal trainers should tailor the Clean training programme to fit the specific requirements of each client. This involves conducting thorough assessments to identify areas that need improvement and designing a programme that addresses these needs. Adjusting the volume and intensity based on the client’s progress and feedback is crucial for maintaining motivation and preventing overtraining. Personalised coaching and regular communication with clients can help ensure that the programme remains effective and enjoyable.

Safety and Recovery

Ensuring safety during training is a top priority. Trainers should emphasise the importance of a proper warm-up and cool-down routine to prepare the body for intense exercise and aid recovery. Monitoring clients for signs of overtraining, such as fatigue, decreased performance, or increased soreness, is essential for preventing injuries. Encouraging adequate rest and recovery, including proper nutrition and sleep, is vital for overall progress and wellbeing. Educating clients on the importance of listening to their bodies and adjusting their training intensity when needed can help maintain long-term health and performance.

By focusing on these key areas, personal trainers can help their clients achieve their goals in a safe and effective manner, leading to improved performance and satisfaction with their training progress.

The Clean is a dynamic and powerful exercise that offers substantial benefits in terms of strength, power, and athletic performance. However, due to its complexity and technical demands, achieving proficiency in the Clean requires a structured and well-thought-out approach to training. A periodised programme, such as the one outlined in this article, provides a roadmap for developing the necessary strength, technique, and explosive power. By focusing on foundational strength, honing technique, and progressively increasing the intensity, individuals can build the skills and confidence needed to perform the Clean effectively.

For personal trainers, understanding the nuances of the Clean and its biomechanical demands is essential. Emphasising technique mastery, enhancing mobility and flexibility, ensuring progressive overload, and individualising programmes to meet client-specific needs are all critical components of successful coaching. Additionally, prioritising safety and recovery will help clients avoid injury and achieve sustainable progress.

By implementing these strategies, trainers can guide their clients through a journey of continuous improvement, leading to enhanced performance in the Clean and overall physical development. Whether for athletes aiming to boost their competitive edge or fitness enthusiasts looking to add a powerful lift to their routine, the Clean can be a transformative exercise when approached with diligence and expertise.

References

Garhammer, J. (1993). “A Review of Power Output Studies of Olympic and Powerlifting: Methodology, Performance Prediction, and Evaluation Tests.” Journal of Strength and Conditioning Research, 7(2), 76-89. Click here to review the full research article

Baechle, T. R., & Earle, R. W. (Eds.). (2008). “Essentials of Strength Training and Conditioning.” Human Kinetics. Click here to review the full research article

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