Instructions for Cleans (Lift)

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Instructions for Cleans (Lift)

Cleans are one of the most effective lifts for any athlete and are a fundamental lift in most high school, collegiate and professional athletic training programs. Whether you are a martial artist or a tennis player cleans will help you make huge improvements. Remember cleans are an advanced lift do not attempt before you have strengthened your body to an above average level.

All stretches and exercises should be supervised by a trained instructor in order to prevent injuries and to ensure the proper technique is utilized.

For additional strength training exercises, please visit the main Physical Fitness section.

How To Perform A Clean

Instructions for Power Cleans

  • There are 4 steps to a power clean the start, lift, jump and rack.
  • first start in a position like deadlifts with the barbell on the ground and you gripping it with both palms facing you (start).
  • then using your legs lift the bar to just above your knees (lift).
  • at this point you will explode through your hips and lift the bar as high as you can (jump).
  • in a perfect clean the legs will be fully extended and feet off the ground when you execute the "jump".
  • finally you will "pop" your elbows under the bar (rack).
  • finish with the bar rested on your fingers and shoulders and your elbows as far out in front of you as possible.
  • IMPORTANT remember to lift the bar off the ground smoothly do not yank it up to your knees as this could cause serious injury.

Instructions for Hang Cleans

  • The hang clean is essentially a power clean with the first step removed.
  • you will start standing up with the bar in your hands palms facing you.
  • the bar will be "hanging" from your body at mid thigh level .
  • from this position you will lower your butt and hips (not bend your waist) until the bar is at knee level.
  • then finish like you would a power clean explode through your hips and rack the bar at shoulder level.
  • it is optional to perform front squats at the and of both power and hang cleans.

Instructional Video for Power and Hang Cleans

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All rights reserved. For other terms & conditions, please read our legal disclaimer. This site is for informational purposes only. All martial arts techniques and fitness exercises should be supervised by a trained martial arts instructor in order to prevent injuries and to ensure the proper technique is utilized. If you have had an injury or are in pain, please see a doctor before starting or continuing any martial arts and/or physical fitness program.


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