Instructions for Cleans (Lift)

Join this free martial arts wiki. Add info on Shotokan Kata, Taekwondo Forms, Kicks, Punches, Grappling, Aikido, Goju-Ryu, Krav Maga, Bo Staff, Kyokushin, etc. Talk with martial artists by joining our Wiki Community.

Wiki Revision Date - 10 Jul 2015 12:56

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

Reference Sources


Martial Arts Gear - Books | DVDs | Flexibility | Food | Kata | Kids | Seniors | Shoes | Sparring

Join the Wiki Community!

We hope you become a wiki member. You can join via the wiki or via Facebook.
Talk to fellow martial artists on the wiki community or read recent replies. Members can ask questions, post answers & videos and even tell the occasional martial arts joke!



Latest Informational Pages Added to the Wiki

Popular & Highly Rated Community Posts

Recent Member Posts Added to Community

  • training as a WTF black belt at a Karate studio Well today was my second day training at a Karate Studio as a TKD black belt. So far the training is similar for most activates and I am picking up there forms. But getting use to punching I am finding quite difficult. My first reaction when the targe...
  • Tradition in Karate With my research in karate I am personally finding the word "traditional" to not meet my personal definition of the word. For those of you that practice a traditional form of karate where does your tradition start? What is that point where you say "t...
  • Leg Stretching Machines Since there have been a couple of recent posts about getting better splits and/or stretching, I thought that I would post a Youtube video focused on leg stretching machines. These machines look like medieval torture devices but are used by some martial...
  • Leg injury. How to continue martial arts training? If someone severely injured their leg (i.e. broken bone, torn ACL, ruptured calf muscle, etc.), how would you advise them to continue their martial arts training? What advice would you give them to offset their lack of mobility? Their inability to trai...



At no extra cost to you, Black Belt Wiki makes a small commission if you buy products via these links. Your purchase helps keep this wiki free for all visitors. Thank you for your support!






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.


This is a free martial arts newsletter that is sent out approximately once per week.
The newsletter provides wiki and community updates.


Martial Arts Gear