Clean

C8a: Clean Lift Off: Look closely at the hand position on the bar. Notice this grip is closer than the other Olympic lifts. We used red tape on the bar to help you see the difference. If you go to the other page that shows the Snatch lift, you will see that the grip is wider for that lift. Notice her feet - not too wide, not too close… balanced.

C8b: Clean Lift Off: For the side view, pay close attention to her starting position - where is her chest in relation to the bar / what is the angle of the upper legs? Look closely and learn to understand the mechanical advantage gained by lifting properly. Film your own lifting video and compare your form to our video. As discussed above, shoulders are in FRONT of the bar.

C9a: Clean Pull from Power Position: Whenever you see the word, PULL, without the word high in front of it - it means the exercise will stop with the shoulders shrugged. Notice her elbows are barely bent and she is up on her toes at the end of the movement. Pause the video and study the starting / “POWER” position (from the front and side angles). Have somebody take your photo and see if you have the proper angles - it takes practice.

C9b: Clean Pull from Power Position: Notice her position at the start of the lift. Pay close attention to her lean over the bar. She keeps her lower back posture throughout the lift to protect against injury.

C10a: Power Clean from Power Position: Whenever the word, POWER, is at the front of the title, it means the lifter will be leaving the ground about half an inch, maybe slightly more. “Catch the Clean” with elbows high (parallel to the floor) and bar resting on shoulders. It would be very difficult / nearly impossible to hold all the weight with bent wrists - the lifters are using their shoulders to hold the weight. Many lifters change and relax the grip on the bar once the elbows are up.

C10b: Power Clean from Power Position: Pay close attention to the order movements as she does this lift - hips, thighs, shoulders, elbows, etc… This exercise takes several practice sessions to complete it accurately. The easier progressions should be mastered first.

C11b: Clean Pull from Floor: Maintain proper posture and actively keep the bar close to the body throughout the lift. This is a good opportunity to make sure the shoulders stay in front of the bar. If these little cues / advice do not make sense to you, consider this: when an Olympic athlete has a few hundred pounds on the bar, ANY inefficient movements / bad mechanics are exposed and cause the lift to fail. New lifters tend to move the bar around because they lack mobility / flexibility. This movement / “cheating” works on easy weights, but will fail you on heavier weights as you get better. Stick with the fundamentals and your flexibility will improve.

C12a: Power Clean from Floor: The word, POWER, at the beginning of the title tells you that the lifter will be leaving the ground during this lift. The Power Clean brings the weight to the shoulder area while leaving the ground. The Power Snatch (other web page) brings the weight over the head while leaving the ground. New lifters should continually try to memorize these small facts / pointers and it will help them to learn the movements quicker.

C12b: Power Clean from Floor: The lifter will leave the ground as the bar crosses into the upper half of the body. Keep the bar close to the body and use the momentum / speed to get the bar up to the shoulders. Push the elbows through and get them to the parallel position on the catch. Position the bar on the shoulders to support the weight.

C13a: Power Clean w/ Reset into Front Squat: Pay close attention to the end of this movement. She resets at the top and then completes the front squat. This is an excellent lift for overall fitness. Notice the hips and shoulders rise TOGETHER.