CERTIFIED WEIGHTLIFTING PERFORMANCE COACH

Notebook
THE CLEAN
 THE CLEAN

T
he clean is the first portion of the second lift, the clean and
jerk, contested at competitive weightlifting competitions.
It is sometimes considered the king of all lifts because in
weightlifting competitions, events are typically won by the
guy or gal with the biggest clean and jerk (and not necessarily
the snatch). Of course, you probably have known the clean for
much longer, since you were first introduced to its ugly cousin
the power clean in high school weightlifting class, CrossFit class,
or by a random person in the gym (ugly referring to the level of
technique that we all started with).
The clean is a single, fluid, explosive movement to bring the
bar to the chest, and because of its shorter nature than the snatch,
significantly higher loads can be completed in the clean than
can be completed in the snatch. The heavier loads in the clean
typically mean that I teach it second, primarily because cleaning
before you snatch leads to slow arms in the turnover portion of
the lift while going overhead in the snatch.
As in previous portions of this text, this chapter regarding the
proper instruction of the clean will also be laid out in a top-down
format. That is, technical elements of the clean from the top are
presented first, starting at the receiving position, and ending
with the bottom, the start position at the floor. This was chosen
as the way to design the section so that the athlete can learn the
clean just as I teach the clean in seminars: from end to beginning,
starting at the racked position and progressing to the floor.
While the positions identified in both the snatch and the clean
are exactly the same in name (i.e. racked position, hip position,
knee position, floor position, etc.), many of the finer details of the
two movements, positions, and timing are distinct. It should go
without saying that learning a sound technical base in the snatch
will help your clean and vice versa.

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Clean Grip
I hope by now that it goes without saying but the hook grip
should be used, but I will not take anything for granted. Just
recently I was coaching a young Olympic lifter who was attempting
a PR clean and jerk, when all of the sudden the bar flew right out
of his hands during the clean. Asked if was hook gripping he
responded “I didn’t know I should for the snatch AND the clean.”
This surprising response convinced me that I should not take
anything for granted. Use the hook grip on the clean. Unlike the
snatch, where releasing the hook grip is optional, the clean rack
position necessitates releasing the hook grip at the shoulders. This
does not need to be taught, as most athletes will do it naturally.
The width of the grip in the clean should be wider than the
shoulders. The coach can investigate this by having the athlete
bring the bar to a front squat rack position and grip the bar fully. If
the athlete’s hands touch the shoulders, the grip is too narrow.
Generally speaking, the upper arms should be comfortable and
parallel to the ground in this position, while the forearms should
be roughly vertical if the elbows are rotated under the bar. At this
width, the athlete should not NEED to adjust the grip to complete the
jerk. Grips that fall inside this width but still outside the shoulders
will likely need to be adjusted in preparation for the jerk.
Whereas the snatch requires a grip that keeps
the bar close to the hip crease when fully extended
to promote a correct bar path, in the clean this is not
necessary. For most athletes, the idea of keeping
the bar at hip level is not necessary for a good lift,
although it can certainly be beneficial to bring the
bar closer to the hip to complete the second pull and
begin the third pull. In most instances, limitations in
shoulder external rotation will prevent the athlete
from racking the bar with an extremely wide grip. A
wider grip in the clean may be employed to bring the
bar closer to the hip during the pull and also during Figure 1
completion of the jerk portion, thereby facilitating a Clean grip just wider than
shorter distance until the bar is overhead. shoulder width

The Clean | 3
 Top-Down Positions and Movements
for the Clean
Racked (Receiving) Position
Again, starting with the destination of the clean as
the starting point to learning the technical pieces of the
lift, the racked position provides the starting point for
analysis and practice. Like working backward on a map,
we must know our final point of the lift. The goal of the
clean is for the athlete to receive the bar at the chest,
or more appropriately, the shouldered position with the
torso initially close to vertical at the bottom of a squat
position followed by standing completely erect. This is
the front squat position.
The receiving position must be solid and sound
for the athlete to support maximum weight racked in
front on the shoulder level. This position, racked on
the shoulder with the weight in front, is what makes
this portion of the movement inherently unnatural.
Holding maximum weights at this spot means that there
is very little room for error or deviation from the correct
position.
To establish the proper racked position, we must
consider the combined weight of the unit that is the
lifter and the barbell, just as in the snatch. Again, the
receiving position must be centered over the base of
support that the athlete has created on the platform.
Significant deviation forward or back of that line will
cause the bar or the lifter to topple over. The vertical
line leading from the barbell to the floor discussed
previously in the snatch should be drawn again in the
clean, but in this case the athlete’s head and neck are
in the way of creating a simple vertical column. A more
vertical torso is required to maintain the proper line of
Figure 2 mass (Fig. 2) from the bar to the ground.
Line of mass

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 To achieve the right rack position, the athlete must
use the proper grip and bring the bar to the shoulders.
The athlete should drive the elbows up and keep
them apart. The shoulders should be shrugged up and
pushed forward while the upper back (thoracic spine)
remains long and extended. The shoulders should
be used as the actual shelf upon which the bar should
rest and must be positioned well in order to be used
as a primary point of contact. Previously, this resource
mentioned that the shoulders must be shrugged up
and pushed forward, but there is a particular method
with which the athlete should accomplish this action.
Shrugging the shoulders is simple: the athlete
merely shrugs up to push against the bar. However,
more detail is needed when it comes to pushing
the shoulders forward. Simply shrugging does not
do enough to create a solid shelf for the barbell.
With shrugging the shoulders up into the barbell
alone, the athlete will typically find the bar resting
uncomfortably on the clavicles. Instead, the scapulae
must also be protracted (Fig. 3) (pushed forward, the
opposite of retracted), so that the humerus and the
Figure 3
glenohumeral joint can glide forward.
Scapular retraction (top) and
This motion of protraction helps ensure a protraction (bottom)
stable spine position created when the scapulae
glide laterally and anteriorly around the rib cage.
Alternately ( and incorrectly), some athletes create
this motion by rounding the upper back into an
exaggerated thoracic kyphosis. To feel this protracted
position correctly, the athlete should try achieving the
rack position with the back against a wall. The athlete
should push the shoulders forward while maintaining a
flat upper back position against the wall (Fig. 4).
It can be a common problem in many Olympic lift
novices, but a poor rack position might not only lead to
a missed lift but also a restriction of the carotid arteries Figure 4
and a potential risk of syncope (blackout or fainting). A Front squat against wall

The Clean | 5
 strong position with the shoulders forward and up
should help the athlete keep the bar off the neck
and protect against this chance.
There are a couple ways to grip the bar in
the hands. The first and most common way for
newer lifters—especially those with mobility
restrictions—is the fingertip grip (Fig. 5, top).
This grip means that the hands are not fully
around the bar but are instead placed at the
fingertips. The bar is racked in the same position
as described above, but the athlete’s hands are
released and the heel of the hand is above the
bar.
A more full grip can be maintained throughout
the clean for athletes who possess the mobility
and anthropometrics to do so (Fig. 5, bottom).
While this grip can be uncomfortable, it can lend
some stability and a feeling of strength to the
receiving position and the eventual front squat.
Ultimately, experimentation with both grips in
Figure 5 the front squat and as the result of a clean should
Fingertip grip (top) be used to determine the athlete’s preferred grip in the
and full grip (bottom) racked position.
Front Squat
For any athlete to progress in the lifts, it is important
for him or her to be able to maintain the correct racked
position while also in a deep squat position. Just as in the
snatch, this can certainly confound the issue when the
requirements of adequate scapular movement, thoracic
extension, and shoulder external rotation are coupled with
the new demands of hip mobility, ankle mobility, and core
stability required in any squatting movement.
Many athletes are capable of the racked position when
standing, but the requirements while squatting mean

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that the athlete must be more than just adequately flexible.
Searching for joint mobility at other links in the system,
when lacking in the ankle or hip mean that the athlete will be
unlikely to maintain the amount of tension necessary to come
up with heavy weight out of a front squat.
Similar to the snatch, great mobility in the clean starts
at the ankle. The athlete needs significant mobility and
flexibility, including up to 45 degrees of dorsiflexion at the
ankle. Similarly, hip flexion at the bottom position should
approach 135 degrees.
Such positioning goes well beyond a “parallel squat.”
The torso should be nearly vertical in this bottom position,
whereas in the snatch there is some degree of variation to
allow for the torso to slightly forward flexed. The clean does
not allow for those liberties to be taken. Forward flexion of
the torso means that they weight has most definitely shifted
forward and the bar will be lost.
The feet should be slightly wider than hip width and
the toes may be slightly angled out as a result of sight
hip external rotation. Upon descending, the athlete’s
knees may drift laterally slightly, but in general should
only track directly over the toes. Only taking the hips
lower will not result in additional mobility in the bottom
position. Again as discussed in the snatch, the athlete
should seek to remove the horizontal space between the
hips and heels rather than focusing on the vertical space
between the hips and the platform.
A simple drill to create more space is the partner squat
stretch (Fig. 6). To perform the drill, one partner should
hold the barbell in the racked position while the other
partner provides light pressure to the sacrum and lumbar
spine in order to both maintain a neutral curvature and
also force the hips lower.
An inability to maintain thoracic extension in the
bottom position of the front squat will lead to the athlete
losing tension and having an exaggerated thoracic Figure 6
kyphosis while the bar is racked. While definitely not Partner squat stretch

The Clean | 7
 sound, lifts can be made in this way. However, such practice
typically exposes the upper back to undue stress and may result
in an inability to complete the jerk due to the strain placed on the
body during the squat up.
Lastly, continually driving up the elbows is a great way to
maintain stability and position throughout the front squat. This
cue typically results in maintenance of the extension of the
thoracic spine and ultimately keeping the torso position more
upright. It is best to encourage the athlete to stay tall and this cue
can be effective in doing just that.
Clean From Hip Position (Fig. 7)
With the racked position fully explored and practiced, it is
time to begin moving the athlete toward the ground with the
clean. The first position utilized for teaching is the location of the
final pulling position, or the end of the second pull. This position
is characterized as the portion of the movement where the athlete
finishes their action on the bar ascent and must transition to
acting before the bar reaches a velocity of zero and starts to head
back toward the ground. This position is almost entirely similar
to the snatch except the athlete will find the bar resting slightly
lower on the thighs.

Figure 7
Clean from the hip series

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Starting Position for Clean From Hip (Fig. 8)
Classically called a “power position,” the clean from
the hip is one of the shorter motions we can use in Olympic
lifting. The goal is for the athlete to get the bar moving
vertically to a point at which it feels weightless, then
immediately begin moving under the bar. Although such
sounds relatively simple, it can be a difficult skill to acquire
for the young athlete.
In order to perform the clean from the hip, the athlete
should first stand fully erect. The bar should rest at a high
position on the thigh, nearly approaching the crease of the
hip. Next, the athlete should flex the knees while keeping
the torso vertical. At this position, both the knees and the
hips will be flexed to approximately 30 degrees, while the
ankles should be dorsiflexed to approximately 30 degrees.
The athlete’s weight should be balanced evenly across the
length of the foot, and can be slightly shifted to the lateral
aspect of both feet. The knees should be under or in front of Figure 8
the bar, and the athlete’s chest should be behind the bar. Clean from the hip
In the event that the athlete has extremely long arms, starting position
the coach must remember that the “hip” position is only the
top position and not a specific reference to anatomy. The
coach should look to mimic body positions rather than bar
positions no matter the length of the athlete’s arms. The torso
should remain vertical and the elbows should be slightly
flexed. While the hip as a marker to the start position is likely
unattainable, the goal is still to create a bar path that
accelerates in the vertical rather than the horizontal
plane of motion.
The alternative to this vertical torso position (one in
which the chest is in front of the bar and the hips are
behind the bar) can lead to a missed lift or, at best a
serious technical error. Unlike the snatch in which a
seasoned athlete may be able to lean the torso forward
to balance the weight overhead, a forward clean is
ALWAYS missed unless the athlete is able to cut hip
extension short and jump forward to receive the bar.

The Clean | 9
 Moving the Bar to the Shoulders (the Third Pull)
The action of taking the bar to the shoulders should be the
result of a smooth and coordinated action both the lower body
and the upper body functioning together. The hip position takes
much of the thinking out of the lift and the action of the lower
body is very simple: extend violently. A common coaching cue is
just to “jump the feet,” as the athlete does in the transition drill.
Hip extension is often thought of as the primary mover, but if the
athlete starts in the proper position with the knees flexed and the
torso vertical, knee extension will play nearly as important a role
in the power output of the athlete.
The action of the lower body should involve an immediate
transition from extension into flexion. Commonly, the coach should
cue the athlete that this movement can be conceptualized as an
opening of the hips followed by an immediate closing of the hips.
Pausing in extension (“over-pulling”) should be avoided.
Thinking back to the transition of the feet drill, this
movement can be described as a jump then a sit.
It is often said that the athlete must pull under the bar
in this stage. Using that idea as a reference, the actions
of the lower body and upper body become much more
clear. The lower body must sit beneath the bar while the
upper body acts on the barbell to accelerate the athlete’s
body motion under the bar. Only by working together
can the upper and lower extremities accomplish this
task.
Over-pulling is a problem that is more frequently
seen in the clean than in the snatch. This may be due to
the loads used and a feeling that the athlete must pull
that load higher. Alternatively, over-pulling may stem
from an over-exposure of power cleans during younger
formative training.
This problem must be avoided for maximum
efficiency in the movement. Once the hips are extended,
Figure 9 trying to pull higher and higher will only hinder the lift.
Hip extension, hip Instead, the athlete must transition immediately to moving or
retreating under the bar pulling under the bar and preparing to receive it (Fig. 9).

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 The second piece of taking the bar to the shoulders is the
coordinated action of the arms. This portion of the lift should
only take place after—never before—the extension of the hips.
Involving the arms in the pull prior to hip extension is referred to
as “early arm bend” and will likely lead to even greater technical
errors. Early arm bend is much more common in the clean than
snatch due to the athlete’s common attempts to try and get the
bar closer and closer to the hips. The athlete must resist this
temptation and keep the arms long and relaxed, focusing on a
strong grip rather than flexion of the elbows.
This motion of the upper body should begin with an upward
shrug of the shoulders (scapular elevation). This punch of the
traps extends the brief weightlessness of the bar that
the athlete is attempting to create through hip and knee INCORRECT
extension. The action of the arms is similar to that of
the snatch but must be even more explosive due to the
short distance the arms have through which to travel. As
the hips are retreating, the elbows should move up and
back while the hands should stay tight to the body.
It is important to note that the elbows must move
up and BACK for the lift to be successful. If the elbows
move directly to the side or in front of the body, the bar
will be too far away. As a result, the athlete’s ability to
produce tight, explosive rotation and an effective pivot CORRECT
point will be compromised. The bar must be pulled tight
to the body, and due to this fact, elbow movement up
and back is required.
The athlete should focus on maintaining a tight
grip and rigid, neutral wrists (Fig. 10). A loose wrist
that flexes as the bar rises will lead to a loop at the top
of the bar path and result in a crash of the bar on the
shoulders. The flexed wrist is a problem that also comes
about during over-pulling.
As the athlete moves under the bar and the elbows
Figure 10
move up and back, there will be a natural moment in Incorrect (loose) wrist
which the bar and the shoulders are at an equal height. (top) and rigid neutral
It is in this moment that the athlete must externally rotate wrist (bottom)

The Clean | 11
 the shoulders and punch the elbows through. In a similar manner to
the snatch where we cued the athlete to flip or punch the hands over
to receive the bar, in the clean, the athlete should be cued to punch
the elbows through.
This must be an aggressive movement and simply cannot
effectively occur if the athlete is passive. A slow or incomplete
turnover will result in the bar resting on the arms and not the
shoulders. At limit weights, this will not allow the athlete to support
the load.
At this point, the athlete will be receiving the bar at nearly the
full front squat depth. Depending upon the weight used, this may be
half way or greater of the full front squat position. In the event that
the athlete receives the bar in a position higher than the full front
squat, the individual should finish the descent, reach the bottom
position, then stand back up.
Most cleans will be received (or at least racked) on the chest
at a position that is higher than the full front squat position. Due to
the extreme nature of the weights used, receiving the bar in the
full squat position often creates a lift that is too difficult with which
to stand up. Instead, most athletes take advantage of the stretch
shortening cycle to make the front squat portion of the lift an easier
task. In this manner, it is important to think about receiving the bar
and “bouncing” from the bottom of the lift to stand up more easily.
Recalling the front squat position that is necessary for maximum
weights, it is necessary to front squat and thus receive the bar with
a torso that is nearly vertical in relation to the ground. To achieve a
vertical torso position, the athlete must also think about he or she
should pull under the bar.
The pull-under or jump-under should be done through a
reciprocal action of taking the torso to vertical in order to complete
the second pull then retreating the hips while maintaining that
upright posture in the torso throughout the move. Actions in which
the torso extends behind the vertical plane to a great degree will
affect the reciprocal movement and cause the torso to thrust forward
in order to receive the bar again.

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Clean from Below Knee
Similar to the snatch, the next step of the clean
progression is to move the athlete to a below-knee
position (Fig. 11, bottom). The below-knee position is
selected as the next step because it encompasses the
over-pull portion of the first pull and nearly the entirety
of the second pull. The transition around the knee is,
again, difficult for many athletes, Due to the greater
weights used in the clean versus the snatch, a poor
pull around the knee during the clean can amplify the
negative effects of this action.
The transition to the knee level from the hip should
be accomplished by simply having the athlete perform
an RDL or hip hinge movement until the bar passes
the knee. By retreating the hips backward, the athlete
should be able to get the knees out of the way so that
they may initiate the second pull in an aggressive
manner.
Throughout this lowering of the barbell to the knee
level, the athlete should keep the bar squeezed tight
to the body through activation of the lats and upper
back. The torso should be rigid through bracing of the
core musculature, and the athlete should not allow any
flexion of the lumbar spine.
The motion of lowering the barbell should be
through a hip hinge, or flexion at the hip. There should
be no additional flexion or extension at the knees.
The angle of the knees should stay relatively constant
at roughly 60 degrees of knee flexion. This should
be about the same from the knee position to the hip
position, and this point is made to emphasize that
the majority of the movement completed to lower the Figure 11
barbell should be done through hip flexion rather than Clean from the hip (top)
increased knee flexion. and below-knee clean
Similar to the snatch, once the bar reaches the (bottom) start positions
below-knee level, several positions can be observed.
Primarily we are looking for knee flexion of 60

The Clean | 13
 Figure 12
Knees-out (left) and knees-
forward (right) positions

degrees, a vertical shin angle, and an extreme degree of hip

flexion. This degree of hip flexion will be less in the clean than in
the snatch due to the grip of the clean being narrower than that of
the snatch. The eyes of the athlete should be focused straight ahead
at a point level to the ground. The athlete’s arms should be angled
back toward the body with the chest and head in front of the bar at
this point of the movement.
It is important to note that at this position, the athlete’s chest
should be in front of the bar and a tremendous stretch will be
placed across the hamstrings and glutes. Ultimately, this stored
energy will be necessary to accelerate the barbell once the athlete
passes the knees on the way up. With an explosive reversal,
this stored energy in the muscular and connective tissue can be
engaged in order to enhance power output.
At the knee level, the balance of the athlete’s weight will be
almost entirely focused on the heels. Most athletes can even wiggle
their toes within their shoes at this position. This phenomenon is
caused by the need to pull the bar tight to the body and shift it
closer to inline with the athlete’s own center of mass (the hips).
Additionally, the athlete may choose to press the knees out (due to
hip external rotation) when the bar is at the knee level. Doing so
will make the first pull a bit easier. Especially for the taller athlete,
a knees-out cue (Fig. 12, left) during the clean will make the
movement happen a bit more rapidly.

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Transitioning Back to the Hip (Fig. 13)
The transition from the knee to the hip must
ultimately occur very rapidly and precisely. Missing
positions on the way back up can cause an athlete to
miss the lift. Proper movement from knee to hip is
completed by initially passing the knee through deeper
hip flexion. This is technically considered an over-pull,
INCORRECT
the extension of the first pull, but not yet the aggressive
second pull. Once the bar passes the knee, the primary
motion to move the bar to the hip is to open the torso
and rotate at the ankle while maintaining flat feet (Fig
13, bottom).
When performed incorrectly, the bar can be moved
to the hip by continuing to extend the knees rather
than the hips (Fig. 13, top). This motion leads the
athlete to stay over the bar too long with the chest too
far forward. Ultimately, such improper action leads to
horizontal displacement of the bar resulting in a clean
that is forward of the athlete. The bar may both stay
tight to the body or drift away as it travels upward, but CORRECT
in either case it will be met by hips that are moving
forward rather than up.
Alternatively, the motion the athlete is attempting to
create results in a maintenance of the knee positioning
with a concurrent increase in the hip angle, thereby
allowing the athlete to move the bar up the thigh to the
hip position. Ultimately, the athlete should be looking
for the bar to reach the same position already practiced
at the hip level.
The combined below-knee clean series can be seen
in Figure 14.
Floor Start Position (Fig. 15)
Like the snatch, the physical anthropometrics Figure 13
of the athlete will dictate much of the start position. Transitioning back to the
Joint angles of the hips, knees, and ankles as well as hip: Incorrect pull (top)
their relationship to the floor can only be determined and correct normal RDL
(bottom)

The Clean | 15
Figure 14 through a process of trial and error and assessment of individual
Below-knee comfort. Nearly every athlete will exhibit slight alterations in
clean series positioning at the floor, but there are two constants that must be
present in every successful lifter. First, at the floor position, the
arms will be vertical in relation to the ground. Secondly, the knees
will be even with or in front of the elbows.
Generally, a number of other considerations are
typically true with some slight variation. First, the torso
should be inclined upward to some degree and not flat.
The athlete’s weight should be balanced over the entire
foot. Additionally, the bar should be over the base of the
athlete’s big toe. This means that the start position of the
snatch and clean for an individual lifter share more in
common with one another than do the start positions of
the clean from athlete to athlete. In other words, making
each athlete ascribe to a rigid set of highly technical
prescriptions regarding starting posture is not as
important as helping each athlete discover what works
best for them and encouraging each athlete to apply
those discoveries to all lifts as appropriate.
Getting to the Floor from the Knee: Clean (Fig. 16)
In working our way down, this might be the simplest
step of them all. From the knee position, moving to the
Figure 15 floor is as simple as just squatting to the ground. In my
Clean floor start position

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 seminars, I cue this in a simple way:
• Hip position: Flex the knees
• Knee position: Hips back
• Floor position: Hips down
Once the bar is at the knee position,
the knees are back and out of the way
so the over-pull (passing the knee)
and second pull can be completed and
the hips are fully loaded. Going to the
floor from this position means locking
in the torso position and descending
to the floor with the hips. When the
athlete’s hips drop, the arms should be vertical at the floor,
the knees should be forward of the elbows, and the bar
should be centered above the base of the big toe. The coach
should ensure that on the descent, the athlete exhibits no
forward movement of the bar forward of the big toe. Forward
movement of the bar during the clean is common, so it is
critical to help the athlete recognize this error. The only real
differences between the snatch and clean at the floor position
are in the height of the hips and the angle of the torso due to
the narrower grip on the bar.
Strategies for Leaving the Ground
Leaving the ground and getting to the knee can be one of
the most difficult parts of the lift, and most missed lifts tend
to go wrong in this phase of the lift. An athlete without the
right strategy or physical strength may have a very difficult
time initiating the pull from the ground. The initial lift off
from the floor should be triggered first with knee extension.
The athlete should be cued to drive the knees back while
concurrently lifting the torso. The most helpful cue at this
point is to tell the athlete to push the hips up AND back.
When leaving the ground, the athlete should think about Figure 16
keeping the chest up as the bar moves up the shin to the knee Comparison of clean floor
level. In the clean movement, one common mistake for the start (top) and below-knee
athlete to allow the chest to drop and almost face the ground start (bottom) positions

The Clean | 17
 while the bar is rising. Instead, the athlete should keep the eyes focused
on a point on the floor or wall ahead and fight to keep the chest up.
The motion of the torso may be a bit dynamic, as it catches up with
the suddenness of the bar leaving the ground. While the goal is to
keep the chest up at the start position and again when the bar is above
the knee, the actual mechanics of the movement typically result in the
chest dropping instantaneously while the bar is mid-shin level, but
then rising again as the bar reaches the level of the knee. The pull may
be initiated in the same manner or differently than the snatch. Both a
Figure 16
The clean

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static start and a dynamic start are utilized by many top lifters. However, it
should be said that a dynamic start is often preferred in the clean because
the weight is harder to move from the ground.

The Clean | 19