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.
Please visit the wiki community to read all of our members posts & replies. However, we have listed below some of the recent posts & top-rated topics added by our members to the wiki's social community. FYI - These are not wiki pages but rather are fantastic member generated questions & answers focused on martial arts topics. We hope you become a member.
Cross Roads of Martial Arts Cross Roads in martial arts comes at any time of life can be a difficult decision. How do recognize it and what do you do about it ? Does life carry on for the elderly and the disabled karate-ka. How about those who struggle with rank progression. Wh...
Martial arts tattoos Do you have any? What are your thoughts on them? I had one done a couple of years ago and I have decided to have a second one done today.
Welcome to all of our recent new members I want to welcome the following new members: [239660,David Byler] , [239549,Hossein] , [239548,Graeme Reay] , [239422,Nick Santa Anna] , [239394,Marcus Moore] , [239264,Paul Helton] , [239260,Simon Mackenzie] , [239205,Rock Carey Sr.] , [239198,Vicki ...
Lee Yingarn (1of2) Old school Tai Chi. Companion to a book showing/teaching soft and hard tai chi. 😎
At no extra cost to you, Black Belt Wiki makes a small commission if you buy products via these Amazon links. Your purchase helps keep this wiki free for all visitors. Thank you for your support!
If you spot a typo, non-working video or missing information, please tell us & we will fix immediately!
Also help beginners & add your knowledge to this free wiki.
Material on this wiki may not be copied or reproduced without the written approval of Black Belt Wiki.
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.