If performed right, this is a technically professional movement to the extent of being a wonderful blend of art and science. It is worth spending time perfecting the different components of this movement before focusing on the complete movement of the Clean. These components shall include:
– The Squat Front
– Using the hip extension to ‘throw’ the bar instead of the arms to ‘pull’ the bar, but it can be very complicated when we learn about the pulls.
– Shrug and fight the temptation to use your weapons
When the components are solid, putting them together is pretty easy and just a matter of timing.
- Stand on the hip-width legs apart
- Hands about the distance of one thumb from the hips
- Keep hold of the bar before rack place
- Slightly in front of the bar at the set-up
- The lumbar curve is preserved
- Hip and shoulders are rising at the same time.
- Hip Extends Easily
- Heels down until the hips and legs stretch.
- The shoulders shrug, followed by a tug under the arms.
- Bar is obtained in the bottom of the front squat.
- Complete with full hip and knee extension, with bar in front rack position.
Power Clean
In weightlifting, this exercise is used to improve strength in the Clean pulls, but in Crossit, it has become a fully fledged activity of its own and also appears in workouts. Theoretically, you should be able to Clean more weight than you can Clean Power, but in CrossFit it is common for athletes to be able to Clean Power more because it is less technical in nature.
- Stand on the hip-width legs apart
- Hands about the distance of one thumb from the hips
- Keep your grip on the bar
- Slightly in front of the bar at the set-up
- The lumbar curve is preserved
- The hips and shoulders rise at the same time, and then the hips expand rapidly.
- Heels down until the hips and legs stretch.
- The shoulders shrug, followed by a tug under the arms.
- Bar shall be obtained in a partial squat
- Complete with full hip and knee extension, with bar in front rack position.