Clean

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 2 to 5 reps with 3 to 5 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 6 to 10 reps with 2 to 3 minutes of rest.

Execution and technique cues

• Set up with a shoulder-width stance over the bar, grip just outside the hips, shoulders slightly in front of the bar, flat back and hips above the knees in the start position.
• Pull the bar close to the body to the hip, then violently extend the ankles, knees and hips simultaneously while shrugging to transfer maximum momentum to the bar.
• As the bar reaches its apex, rapidly rotate the elbows forward and under the bar and drop into a front squat to receive the bar on the shoulders.
• Catch the bar high on the shoulders with elbows up, drive them higher to create a solid rack position, then stand up by fully extending the knees and hips.

Common mistakes

• Letting the bar swing away from the body early in the pull, increasing the lever arm and making the bar harder to accelerate.
• Initiating the second pull with the arms instead of hip extension, causing the bar to peak too low to receive properly.
• Failing to rotate the elbows forward quickly enough, so the bar crashes onto the wrists rather than resting cleanly on the shoulder rack.

Frequently asked questions

What is the difference between a Power Clean and a Clean?

In a Power Clean the bar is caught above parallel, meaning the hips stay higher than in the full Clean where the lifter drops into a full front squat. The full Clean allows heavier loads but demands greater mobility and technical proficiency.

How high should the elbows be in the catch position?

The elbows should be rotated forward and upward so the upper arms are at least parallel to the floor. Higher elbows create a more secure muscular shelf on the front deltoids and allow the bar to rest without relying on the wrists.

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