Clean

Difficulty: ⭐⭐⭐ Advancedpull

Home Setup

Use a loaded backpack, heavy duffel bag, or water jugs to practice the movement pattern, focusing on the explosive hip extension and catch position

Loaded backpackHeavy duffel bagWater jugsSandbag

💡 Pro tip: Practice the receiving position (front rack) separately by holding household items at shoulder height to build comfort and mobility

Gym Setup

Olympic barbell with bumper plates on a lifting platform or rubber flooring, with collars secured

Safety: Always use bumper plates for safe dropping, ensure adequate space around you, and master the hook grip and proper rack position before adding significant weight

💪 Muscles Worked

HamstringsGlutesQuadricepsUpper backTrapeziusShouldersCoreForearms

⭐ Why This Exercise?

The clean develops explosive power, full-body coordination, and athletic performance by training the body to generate force rapidly through the posterior chain and transfer it efficiently. This foundational Olympic lift improves strength, speed, and power output while enhancing grip strength and core stability, making it essential for CrossFit athletes and functional fitness training.

Make It Easier

Regressions for building up strength

1. Hang Clean

barbell + weight plates

Starts from hang position (mid-thigh) eliminating the complex first pull from the floor

2. Dumbbell Clean

dumbbells

Lighter load and simpler coordination with independent arm movement

3. Kettlebell Clean

kettlebell

Teaches hip drive and rack position with more forgiving implement

Make It Harder

Progressions for advanced athletes

1. Squat Clean

barbell + weight plates

Requires receiving the bar in a full front squat, demanding greater mobility and power

2. Clean and Jerk

barbell + weight plates

Adds overhead pressing component after the clean for complete Olympic lift

3. Cluster

barbell + weight plates

Combines clean with thruster for maximum metabolic demand and power endurance

↕️ Similar Movements

Snatch

Similar explosive pull pattern but bar travels to overhead position in one motion

Deadlift

Foundational pulling strength movement that builds the first pull of the clean

Front Squat

Strengthens the receiving position and front rack mobility needed for cleans

High Pull

Isolates the explosive pulling phase without the catch, building power and technique

Power Shrug

Develops the aggressive upward shrug and triple extension crucial for clean height

Form Checklist

✓Start with bar over mid-foot, shoulders slightly ahead of bar, back flat

✓Drive through heels explosively extending hips, knees, and ankles simultaneously

✓Shrug shoulders aggressively upward as bar passes knees

✓Pull yourself under the bar quickly, rotating elbows forward into front rack

✓Receive bar on shoulders with elbows high, standing to full hip extension

✓Keep bar close to body throughout entire movement path

Common Mistakes

•Pulling with arms too early instead of driving with legs and hips first
•Looping the bar away from body instead of keeping vertical bar path
•Catching with low elbows or wrists bent back instead of solid front rack
•Not fully extending hips before pulling under the bar
•Landing with feet too wide or unbalanced in the catch position

📈 When to Progress

Progress when you can perform 5 consecutive reps with consistent bar path, proper timing, and solid front rack position at 70% of your max, and have demonstrated proficiency in hang cleans and front squats with good mobility