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THE CLEAN

Power Clean set-up

Hang Clean set-up

Click on Explosive and Olympic tap for other Olympic style lifts.

DRIVE PHASE

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After Slack is pulled out of bar and chest is spread.

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As you begin to throw shoulders up and back, focus on bringing hips forward.

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As hips are coming forward the lifter must throw elbows up and back.

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The athlete must keep bar as close to body as possible.

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A common mistake is to lead up with hips instead of shoulders first.

POWER CLEAN SET UP

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“FEEL THE STEEL”

Shins on bar, were the narl meets the smooth area.

 

 “3-POINTS OF CONTACT”

All contact together as:


1) Web of hand

2) Shin

3) Bar

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 “TIGHTEN UP”

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Back locked (pull shoulder blades), ABS tight 

Heels pressed into floor

 

Knuckles pointed down

Pull Slack

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Coaching Points:

Inside of the forearms should contact outside of the knees, with the knees not in front of the forearms.

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Eyes up- Eyes should be on a fixed target and should not drop from it.

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Starting Position is most important part of a safe lift.

THE DROP

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As the triple extension is completed the lifter will begin the drop phase.

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The drop will be initiated by the hips. Forcing them back.

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Lifter then will feel as though they are pulling themselves under bar not pulling bar up like a bicep curl.

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As hips drop:

Lifter will throw elbows behind and under bar.

Heels will quickly contact ground.

Weight will shift back to heels.

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Eyes staying focused on target.

TRIPLE EXTENSION

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This is the most beneficial explosive part of the lift.

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We want to achieve full extension in the ankles, knees, and hips.

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At the completion of the drive phase hips will come forward.

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Keeping eyes up, the lifter distributes the weight to their toes.

Forcing elbows up and back as far as possible.

THE RACK

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This phase is very important in preventing injury and being able to successfully lift heavier weight.

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During drop phase the lifter throws weight to heels and elbows forward. This will help to keep erectors locked, and keep the weight over the center of body.

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With the eyes fixed on target the elbows will simulate a “rifle sight” with lifter attempting to look up through elbows. Elbows will go with eyes. If eyes are down elbows will drop.

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The lifter must feel as though they are dropping faster than bar and catching it on deltoids as it drops down.

FINISH

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We will not drop the weight until lifter achieves a second hip extension.

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After the rack the lifter will stand with the bar, similar to a frontal squat.

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As the lifter is standing he/she will drive hips forward again, and not stop until hips are forward and bar is at its highest point.

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Keep hands on bar as you drop. (Ride it down) in order to keep bar from bouncing into another lifter.

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