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 THE CLEAN

T
he clean is the higher loads can be
first portion of the completed in the clean
second lift, the than can be completed in
clean and jerk, the snatch. The heavier
contested at competitive loads in the clean
weightlifting competitions. typically mean that I
It is sometimes considered teach it second, primarily
the king of all lifts because cleaning before
because in weightlifting you snatch leads to slow
competitions, events are arms in the turnover
typically won by the guy portion of the lift while
or gal with the biggest going overhead in the
clean and jerk (and not snatch.
necessarily the snatch). Of As in previous portions
course, you probably have of this text, this chapter
known the clean for much regarding the proper
longer, since you were instruction of the clean
first introduced to its ugly will also be laid out in a
cousin the power clean in top-down format. That
high school weightlifting is, technical elements
class, CrossFit class, or of the clean from the
The clean is by a random person in the top are presented first,
sometimes gym (ugly referring to the starting at the receiving
considered the king level of technique that we position, and ending
of all lifts because all started with). with the bottom, the start
in weightlifting The clean is a single, position at the floor. This
competitions, events fluid, explosive movement was chosen as the way to
are typically won by to bring the bar to the design the section so that
the guy or gal with chest, and because of the athlete can learn the
the biggest clean its shorter nature than clean just as I teach the
and jerk. the snatch, significantly clean in seminars: from

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 end to beginning, starting know I should for the
at the racked position and snatch AND the clean.” When to Use the
progressing to the floor. This surprising response
Full Grip
While the positions convinced me that I
identified in both the should not take anything I always thought that the full
grip when receiving the clean
snatch and the clean are for granted. Use the was almost like a mythical
exactly the same in name hook grip on the clean. creature: one that very few
were able to actually see let
(i.e. racked position, hip Unlike the snatch, where alone achieve.
position, knee position, releasing the hook grip
However, the recent rise of
floor position, etc.), many is optional, the clean Crossfit has made this type of
of the finer details of the rack position necessitates grip more common. I would
go so far as to say that if an
two movements, positions, releasing the hook grip at athlete competes in Crossfit
and timing are distinct. the shoulders. This does or cares about times on
not need to be taught, as WODs, using a full grip when
It should go without racking the clean is almost a
saying that learning a most athletes will do it necessity.
sound technical base in naturally. The thruster is the movement
the snatch will help your The width of the grip that really changed my
in the clean should be mind. As a young Olympic
clean and vice versa. lifter, I performed this move
wider than the shoulders. frequently in training, but
Clean Grip The coach can investigate always called it a front squat
I hope by now that it to push press, a hybrid
this by having the athlete movement done very heavy,
goes without saying but bring the bar to a front but one that was to be
the hook grip should be completed quickly without a
squat rack position and pause in between.
used, but I will not
take anything for The thruster done with
a fingertip grip is nearly
granted. Just recently impossible without an extreme
I was coaching a level of coordination. The
athlete must work to roll the
young Olympic lifter bar into the palm to receive it
who was attempting overhead. The only true way to
do a thruster with efficiency is
a PR clean and to do it with a full grip.
jerk, when all of
So whether the aim is to
the sudden the bar do thrusters for time, for
flew right out of his maximum weight, or clean
and overhead for maximum
hands during the time, please encourage your
clean. Asked if was Figure 6.1 athletes to give the full grip a
try.
hook gripping he Clean grip just wider than shoulder
responded “I didn’t width

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 grip the bar fully. If the instances, limitations in
athlete’s hands touch the shoulder external rotation
shoulders, the grip is too will prevent the athlete
narrow. from racking the bar with
Generally speaking, an extremely wide grip.
the upper arms should A wider grip in the clean
be comfortable and may be employed to bring
parallel to the ground the bar closer to the hip
in this position, while during the pull and also
the forearms should be during completion of the
roughly vertical if the jerk portion, thereby
elbows are rotated under facilitating a shorter
the bar. At this width, distance until the bar is
the athlete should not overhead.
NEED to adjust the grip
to complete the jerk.
Grips that fall inside this Top-Down
width but still outside
the shoulders will likely Positions and
need to be adjusted in
preparation for the jerk. Movements
Whereas the snatch
requires a grip that for the Clean
keeps the bar close to
the hip crease when fully Racked (Receiving)
extended to promote a Position
correct bar path, in the Again, starting with
Whereas the snatch clean this is not necessary. the destination of the
requires a grip that For most athletes, the idea clean as the starting point
keeps the bar close of keeping the bar at hip to learning the technical
to the hip crease level is not necessary for pieces of the lift, the
when fully extended a good lift, although it can racked position provides
to promote a correct certainly be beneficial the starting point for
bar path, in the clean to bring the bar closer to analysis and practice.
this is not necessary. the hip to complete the Like working backward
second pull and begin on a map, we must know
the third pull. In most our final point of the lift.

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 The goal of the clean is created on the platform.
for the athlete to receive Significant deviation
the bar at the chest, or forward or back of that
more appropriately, the line will cause the bar or
shouldered position with the lifter to topple over.
the torso initially close to The vertical line leading
vertical at the bottom of from the barbell to the
a squat position followed floor discussed previously
by standing completely in the snatch should
erect. This is the front be drawn again in the
squat position. clean, but in this case the
The receiving position athlete’s head and neck
must be solid and sound are in the way of creating
for the athlete to support a simple vertical column.
maximum weight racked A more vertical torso is
in front on the shoulder required to maintain the
level. This position, proper line of mass (Fig.
racked on the shoulder 6.2) from the bar to the
with the weight in front, is ground.
what makes this portion of To achieve the right
the movement inherently rack position, the athlete
unnatural. Holding must use the proper grip
maximum weights at this and bring the bar to the
spot means that there is shoulders. The athlete
very little room for error should drive the elbows
or deviation from the up and keep them apart.
correct position. The shoulders should
To establish the proper be shrugged up and
racked position, we must pushed forward while
consider the combined the upper back (thoracic
weight of the unit that is spine) remains long and
the lifter and the barbell, extended. The shoulders
just as in the snatch. should be used as the
Again, the receiving actual shelf upon which
position must be centered the bar should rest and Figure 6.2
over the base of support must be positioned well Line of mass
that the athlete has in order to be used

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 as a primary that the humerus and the
point of contact. glenohumeral joint can
Previously, glide forward.
this resource This motion of
mentioned that the protraction helps ensure
shoulders must be a stable spine position
shrugged up and created when the
pushed forward, scapulae glide laterally
but there is a and anteriorly around
particular method the rib cage. Alternately
with which the ( and incorrectly), some
athlete should athletes create this motion
accomplish this by rounding the upper
action. back into an exaggerated
Shrugging thoracic kyphosis. To feel
the shoulders is this protracted position
simple: the athlete correctly, the athlete
merely shrugs up should try achieving the
to push against rack position with the
the bar. However, back against a wall. The
more detail is athlete should push the
Figure 6.3 needed when it shoulders forward while
Scapular retraction comes to pushing maintaining a flat upper
(top) and protraction the shoulders forward. back position against the
(bottom) Simply shrugging does wall (Fig. 6.4).
not do enough to create It can be a common
a solid shelf for the problem in many Olympic
barbell. With shrugging lift novices, but a poor
the shoulders up into the rack position might not
barbell alone, the athlete only lead to a missed lift
will typically find the bar but also a restriction of
resting uncomfortably the carotid arteries and a
on the clavicles. Instead, potential risk of syncope
the scapulae must also (blackout or fainting). A
be protracted (Fig. 6.3) strong position with the
(pushed forward, the shoulders forward and up
opposite of retracted), so should help the athlete

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 keep the bar off the neck squat and as the result of
and protect against this a clean should be used to
chance. determine the athlete’s
There are a couple preferred grip in the
ways to grip the bar in racked position.
the hands. The first and
most common way for
Front Squat
For any athlete to
newer lifters—especially
progress in the lifts, it is
those with mobility
restrictions—is the important for him or her
fingertip grip (Fig. 6.5, to be able to maintain the Figure 6.4
top). This grip means correct racked position Front squat against wall
that the hands are not while also in a deep squat
fully around the bar but position. Just as in the
are instead placed at snatch, this can certainly
the fingertips. The bar confound the issue
is racked in the same when the requirements
position as described of adequate scapular
above, but the athlete’s movement, thoracic
hands are released and extension, and shoulder
the heel of the hand is external rotation are
above the bar. coupled with the new
A more full grip can demands of hip mobility,
be maintained throughout ankle mobility, and core
the clean for athletes stability required in any
who possess the mobility squatting movement.
and anthropometrics to Many athletes are
do so (Fig. 6.5, bottom). capable of the racked
While this grip can be position when standing,
uncomfortable, it can but the requirements
lend some stability and while squatting mean
a feeling of strength to that the athlete must be
the receiving position more than just adequately
and the eventual front flexible. Searching for
Figure 6.5
squat. Ultimately, joint mobility at other
Fingertip grip (top) and full
experimentation with links in the system, when
grip (bottom)
both grips in the front lacking in the ankle or hip

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 mean that the athlete will out as a result of sight
be unlikely to maintain hip external rotation.
the amount of tension Upon descending, the
necessary to come up with athlete’s knees may drift
heavy weight out of a front laterally slightly, but
squat. in general should only
Similar to the snatch, track directly over the
great mobility in the clean toes. Only taking the hips
starts at the ankle. The lower will not result in
athlete needs significant additional mobility in the
mobility and flexibility, bottom position. Again as
including up to 45 discussed in the snatch,
degrees of dorsiflexion the athlete should seek
at the ankle. Similarly, to remove the horizontal
hip flexion at the bottom space between the hips
position should approach and heels rather than
135 degrees. focusing on the vertical
Such positioning goes space between the hips
well beyond a “parallel and the platform.
squat.” The torso should A simple drill to create
be nearly vertical in this more space is the partner
bottom position, whereas squat stretch (Fig. 6.6).
in the snatch there is To perform the drill, one
some degree of variation partner should hold the
to allow for the torso to barbell in the racked
slightly forward flexed. position while the other
The clean does not allow partner provides light
for those liberties to be pressure to the sacrum
taken. Forward flexion of and lumbar spine in order
the torso means that they to both maintain a neutral
weight has most definitely curvature and also force
shifted forward and the the hips lower.
bar will be lost. An inability to maintain
The feet should be thoracic extension in the
slightly wider than bottom position of the
Figure 6.6
hip width and the toes front squat will lead to the
Partner squat stretch
may be slightly angled athlete losing tension and

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 having an exaggerated position utilized for Classically called a
thoracic kyphosis while teaching is the location of power position, the
the bar is racked. While the final pulling position, clean from the hip
definitely not sound, lifts or the end of the second is one of the shorter
can be made in this way. pull. This position is motions we can use
However, such practice characterized as the in Olympic lifting.
typically exposes the portion of the movement
upper back to undue where the athlete finishes
stress and may result in their action on the bar
an inability to complete ascent and must transition
the jerk due to the strain to acting before the bar
placed on the body during reaches a velocity of zero
the squat up. and starts to head back
Lastly, continually toward the ground. This
driving up the elbows is position is almost entirely
a great way to maintain similar to the snatch
stability and position except the athlete will find
throughout the front squat. the bar resting slightly
This cue typically results lower on the thighs.
in maintenance of the
extension of the thoracic Starting Position for
spine and ultimately Clean From Hip (Fig. 6.8)
keeping the torso position Classically called a
more upright. It is best to “power position,” the
encourage the athlete to clean from the hip is one
stay tall and this cue can of the shorter motions we
be effective in doing just can use in Olympic lifting.
that. The goal is for the athlete
to get the bar moving
Clean From Hip vertically to a point at
Position (Fig. 6.7) which it feels weightless,
With the racked then immediately begin
position fully explored moving under the bar.
and practiced, it is time Although such sounds
to begin moving the relatively simple, it can be
athlete toward the ground a difficult skill to acquire
with the clean. The first for the young athlete.

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 In order to perform the bar, and the athlete’s
the clean from the hip, the chest should be behind
athlete should first stand the bar.
fully erect. The bar should In the event that the
rest at a high position athlete has extremely
on the thigh, nearly long arms, the coach must
approaching the crease of remember that the “hip”
the hip. Next, the athlete position is only the top
should flex the knees position and not a specific
while keeping the torso reference to anatomy.
vertical. At this position, The coach should look
both the knees and to mimic body positions
the hips will be flexed rather than bar positions
to approximately 30 no matter the length of the
degrees, while the ankles athlete’s arms. The torso
should be dorsiflexed should remain vertical
to approximately 30 and the elbows should
degrees. The athlete’s be slightly flexed. While
weight should be the hip as a marker to
balanced evenly across the start position is likely
the length of the foot, and unattainable, the goal is
can be slightly shifted to still to create a bar path
the lateral aspect of both that accelerates in the
feet. The knees should vertical rather than the
Figure 6.7 be under or in front of horizontal plane of motion.
Clean from the hip series

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 The alternative to thisA common coaching cue
vertical torso position is just to “jump the feet,”
(one in which the chest is as the athlete does in
in front of the bar and thethe transition drill. Hip
hips are behind the bar) extension is often thought
of as the primary mover,
can lead to a missed lift or,
at best a serious technicalbut if the athlete starts in
error. Unlike the snatch inthe proper position with
which a seasoned athlete the knees flexed and
may be able to lean the the torso vertical, knee
torso forward to balance extension will play nearly
the weight overhead, a as important a role in
forward clean is ALWAYS the power output of the
missed unless the athlete athlete.
is able to cut hip extension The action of the lower
short and jump forward to body should involve an
receive the bar. immediate transition from
extension into flexion. Figure 6.8
Moving the Bar to the Commonly, the coach Clean from the hip
Shoulders (the Third should cue the athlete starting position
Pull) that this movement can
The action of taking be conceptualized as
the bar to the shoulders an opening of the hips
should be the result of a followed by an immediate
smooth and coordinated closing of the hips.
action both the lower body Pausing in extension
and the upper (“over-pulling”) should be
body functioning avoided. Thinking back
together. The to the transition of the feet
hip position drill, this movement can
takes much of be described as a jump
the thinking out then a sit.
of the lift and It is often said that the
the action of athlete must pull under
the lower body the bar in this stage. Using
is very simple: that idea as a reference,
extend violently. the actions of the lower

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 body and upper body The second piece
become much more clear. of taking the bar to
The lower body must sit the shoulders is the
beneath the bar while coordinated action of the
the upper body acts on arms. This portion of the
the barbell to accelerate lift should only take place
the athlete’s body motion after—never before—the
under the bar. Only by extension of the hips.
working together can Involving the arms in the
the upper and lower pull prior to hip extension
extremities accomplish is referred to as “early
this task. arm bend” and will likely
Over-pulling is a lead to even greater
problem that is more technical errors. Early
frequently seen in the arm bend is much more
clean than in the snatch. common in the clean than
This may be due to the snatch due to the athlete’s
loads used and a feeling common attempts to try
that the athlete must and get the bar closer and
Figure 6.9 pull that load higher. closer to the hips. The
Hip extension, hip Alternatively, over-pulling athlete must resist this
retreating under the bar
may stem from an over- temptation and keep the
exposure of power cleans arms long and relaxed,
during younger formative focusing on a strong grip
training. rather than flexion of the
This problem must be elbows.
avoided for maximum This motion of the
efficiency in the upper body should begin
movement. Once the hips with an upward shrug of
are extended, trying to the shoulders (scapular
pull higher and higher elevation). This punch
will only hinder the lift. of the traps extends the
Instead, the athlete must brief weightlessness of
transition immediately to the bar that the athlete
moving or pulling under is attempting to create
the bar and preparing to through hip and knee
receive it (Fig. 6.9). extension. The action of

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 the arms is similar to that wrist is a problem that
of the snatch but must be also comes about during
even more explosive due over-pulling.
to the short distance the As the athlete moves
arms have through which under the bar and the
to travel. As the hips are elbows move up and
retreating, the elbows back, there will be a
should move up and back natural moment in which
while the hands should the bar and the shoulders
stay tight to the body. are at an equal height. It
It is important to note is in this moment that the
that the elbows must athlete must externally
move up and BACK for rotate the shoulders
the lift to be successful. and punch the elbows INCORRECT
If the elbows move through. In a similar
directly to the side or manner to the snatch
in front of the body, the where we cued the athlete
bar will be too far away. to flip or punch the hands
As a result, the athlete’s over to receive the bar,
ability to produce tight, in the clean, the athlete
explosive rotation and an should be cued to punch
effective pivot point will the elbows through.
be compromised. The bar This must be an
must be pulled tight to the aggressive movement
body, and due to this fact, and simply cannot
CORRECT
elbow movement up and effectively occur if the
back is required. athlete is passive. A slow
The athlete should or incomplete turnover
focus on maintaining will result in the bar
a tight grip and rigid, resting on the arms and
neutral wrists (Fig. 6.10). not the shoulders. At limit
A loose wrist that flexes weights, this will not allow
as the bar rises will lead the athlete to support the
to a loop at the top of the load.
bar path and result in a At this point, the Figure 6.10
crash of the bar on the athlete will be receiving Incorrect (loose) wrist
shoulders. The flexed the bar at nearly the (top) and rigid neutral
wrist (bottom)

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 full front squat depth. necessary for maximum
Depending upon the weights, it is necessary
weight used, this may to front squat and thus
be half way or greater receive the bar with a
of the full front squat torso that is nearly vertical
position. In the event that in relation to the ground.
the athlete receives the To achieve a vertical torso
bar in a position higher position, the athlete must
than the full front squat, also think about he or she
the individual should should pull under the bar.
finish the descent, reach The pull-under or
the bottom position, then jump-under should be
stand back up. done through a reciprocal
Most cleans will be action of taking the torso
received (or at least to vertical in order to
racked) on the chest at complete the second
a position that is higher pull then retreating the
than the full front squat hips while maintaining
position. Due to the that upright posture in
extreme nature of the the torso throughout the
weights used, receiving move. Actions in which
the bar in the full squat the torso extends behind
position often creates the vertical plane to a
a lift that is too difficult great degree will affect
with which to stand up. the reciprocal movement
Instead, most athletes take and cause the torso to
advantage of the stretch thrust forward in order to
shortening cycle to make receive the bar again.
the front squat portion of
the lift an easier task. In Clean from Below Knee
Similar to the Similar to the snatch,
snatch, the next this manner, it is important
to think about receiving the next step of the clean
step of the clean progression is to move
progression after the the bar and “bouncing”
from the bottom of the lift the athlete to a below-
clean from the hip is
knee position (Fig. 6.11,
to move the athlete to stand up more easily.
bottom). The below-knee
to a below-knee Recalling the front
position is selected as
position. squat position that is

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 the next step because it core musculature, and the
encompasses the over- athlete should not allow
pull portion of the first pull any flexion of the lumbar
and nearly the entirety spine.
of the second pull. The The motion of lowering
transition around the the barbell should be
knee is, again, difficult through a hip hinge, or
for many athletes, Due to flexion at the hip. There
the greater weights used should be no additional
in the clean versus the flexion or extension at
snatch, a poor pull around the knees. The angle of
the knee during the clean the knees should stay
can amplify the negative relatively constant at
effects of this action. roughly 60 degrees of
The transition to the knee flexion. This should
knee level from the hip be about the same from
should be accomplished the knee position to the
by simply having the hip position, and this point
athlete perform an RDL is made to emphasize
or hip hinge movement that the majority of the
until the bar passes the movement completed
knee. By retreating the to lower the barbell
hips backward, the athlete should be done through
should be able to get hip flexion rather than
the knees out of the way increased knee flexion.
so that they may initiate Similar to the snatch,
the second pull in an once the bar reaches
aggressive manner. the below-knee level,
Throughout this several positions can
lowering of the barbell be observed. Primarily
to the knee level, the we are looking for knee
athlete should keep the flexion of 60 degrees, a Figure 6.11
bar squeezed tight to the vertical shin angle, and Clean from the hip (top)
body through activation of an extreme degree of hip and below-knee clean
the lats and upper back. flexion. This degree of hip (bottom) start positions
The torso should be rigid flexion will be less in the
through bracing of the clean than in the snatch

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 due to the grip of the clean
RDL: A Better which the hips quit moving being narrower than that of the
horizontally in space (sagittal snatch. The eyes of the athlete
Way to Hinge plane movement) is the same
moment the movement ceases should be focused straight
The hinge is our lower body to be a true hinging action. ahead at a point level to the
pull. It can come in a lot
of forms: deadlifts, trap It is worth saying again: if the ground. The athlete’s arms
bar deadlifts, etc. Those bar keeps moving and the hips should be angled back toward
movements require a lot of are not moving backward, the
coaching in order to be really athlete is no longer doing a the body with the chest and
“hinge-worthy,” but definitely hinge. head in front of the bar at this
have some aspect of hinging
involved in them. As soon as the hips stop point of the movement.
moving in the sagittal plane, It is important to note that
Outside of a swing, the RDL is there must be a substitute
the purest form of hinging one someplace to keep the bar at this position, the athlete’s
can do. moving down. Add in some chest should be in front of
knee flexion and take the bar the bar and a tremendous
There are three strategies to to the ground and the athlete
moving a bar down the legs has a pretty good looking stretch will be placed across
when standing. The first is deadlift. Add in some back
a knee bend. Eventually, the
the hamstrings and glutes.
bend and keep the bar moving
athlete will run out of ankle toward the ground and he or Ultimately, this stored energy
mobility and the strict knee she will likely have a pretty will be necessary to accelerate
bend strategy will no longer nice disc herniation. There
be viable. The second strategy might not be a worse position the barbell once the athlete
is the back bend. I think we all in the weight room than an passes the knees on the way
are smart enough at this point RDL that has gone too far.
to realize that a strict back up. With an explosive reversal,
bending strategy with weight The fact is that most athletes this stored energy in the
in the hands is a pretty poor cannot hinge to the ground.
movement (if you don’t realize In our other primary hinge
muscular and connective tissue
this you might want to get movement, the swing, we do can be engaged in order to
back to your coloring books). not ask athletes to hinge that enhance power output.
far.
Lastly we have the hinge. It At the knee level, the
involves only moving the hips Think of the typical kettlebell balance of the athlete’s weight
forward and back. When the swing: slight flexion in the
athlete moves the hips back, knees, kettlebell maintained will be almost entirely focused
the load moves down. When above the knees, and bell on the heels. Most athletes can
he or she moves the hips allowed to move through the
forward, the load comes up. legs. There is no prerequisite even wiggle their toes within
With just a slight amount of to get the torso parallel to the their shoes at this position. This
knee flexion, this works even floor or any of that non-sense.
better. phenomenon is caused by the
The RDL should mimic a need to pull the bar tight to the
So here is where the good looking swing, but be
reasoning for an RDL comes a lot heavier and a lot less
body and shift it closer to inline
into play: when an athlete dynamic. with the athlete’s own center of
is hinging, the moment at
mass (the hips). Additionally,
the athlete may choose to press

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 Figure 6.12
Knees-out (left) and knees-
forward (right) positions

INCORRECT

the knees out (due to hip pull, the extension of the

external rotation) when the first pull, but not yet the
bar is at the knee level. aggressive second pull.
Doing so will make the first Once the bar passes the
pull a bit easier. Especially knee, the primary motion to
for the taller athlete, a move the bar to the hip is to
knees-out cue (Fig. 6.12, open the torso and rotate at
left) during the clean the ankle while maintaining
will make the movement flat feet (Fig 6.13, bottom). CORRECT
happen a bit more rapidly. When performed
incorrectly, the bar can
Transitioning Back to the be moved to the hip by
Hip (Fig. 6.13) continuing to extend the
The transition from knees rather than the hips
the knee to the hip must (Fig. 6.13, top). This motion
ultimately occur very leads the athlete to stay
rapidly and precisely. over the bar too long with
Missing positions on the the chest too far forward.
way back up can cause Ultimately, such improper
an athlete to miss the lift. action leads to horizontal
Proper movement from displacement of the bar
knee to hip is completed resulting in a clean that is Figure 6.13
by initially passing the forward of the athlete. The Transitioning back to the
knee through deeper hip bar may both stay tight to hip: Incorrect pull (top)
flexion. This is technically the body or drift away as and correct normal RDL
considered an over- it travels upward, but in (bottom)

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 either case it will be met of the athlete will dictate
by hips that are moving much of the start position.
forward rather than up. Joint angles of the hips,
Alternatively, the knees, and ankles as
motion the athlete is well as their relationship
attempting to create to the floor can only be
results in a maintenance determined through
of the knee positioning a process of trial and
with a concurrent error and assessment
increase in the hip angle, of individual comfort.
thereby allowing the Nearly every athlete will
athlete to move the bar exhibit slight alterations
up the thigh to the hip in positioning at the
position. Ultimately, the floor, but there are two
athlete should be looking constants that must
for the bar to reach the be present in every
same position already successful lifter. First,
practiced at the hip level. at the floor position, the
The combined below- arms will be vertical in
knee clean series can be relation to the ground.
seen in Figure 6.14. Secondly, the knees will
be even with or in front of
Floor Start Position (Fig. the elbows.
6.15) Generally, a number
Like the snatch, the of other considerations
Figure 6.14 physical anthropometrics
Below-knee clean series

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 are typically true with and encouraging each
some slight variation. athlete to apply those
First, the torso should be discoveries to all lifts as
inclined upward to some appropriate.
degree and not flat. The
athlete’s weight should Getting to the Floor
be balanced over the from the Knee: Clean
entire foot. Additionally, (Fig. 6.16)
the bar should be over In working our way
the base of the athlete’s down, this might be the
big toe. This means that simplest step of them all.
the start position of the From the knee position,
snatch and clean for an moving to the floor is as
individual lifter share simple as just squatting
more in common with to the ground. In my
one another than do the seminars, I cue this in a
start positions of the clean simple way:
from athlete to athlete. In • Hip position: Flex
other words, making each the knees
athlete ascribe to a rigid • Knee position: Hips
set of highly technical back
• Floor position: Hips Figure 6.15
prescriptions regarding Clean floor start position
starting posture is not down
as important as helping Once the bar is at
each athlete discover the knee position, the
what works best for them 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

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 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 Figure 6.16
difficult time initiating the Comparison of clean floor start
pull from the ground. The (top) and below-knee start
initial lift off from the floor (bottom) positions

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 should be triggered first dynamic, as it catches
with knee extension. The up with the suddenness
athlete should be cued of the bar leaving the
to drive the knees back ground. While the goal
while concurrently lifting is to keep the chest up
the torso. The most helpful at the start position and
cue at this point is to tell again when the bar is
the athlete to push the above the knee, the
hips up AND back. actual mechanics of the
When leaving the movement typically result
ground, the athlete should in the chest dropping
think about keeping instantaneously while the
the chest up as the bar bar is mid-shin level, but
moves up the shin to the then rising again as the
knee level. In the clean bar reaches the level of
movement, one common the knee. The pull may
mistake for the athlete be initiated in the same
to allow the chest to manner or differently than
drop and almost face the the snatch. Both a static
ground while the bar is start and a dynamic start
rising. Instead, the athlete are utilized by many top
should keep the eyes lifters. However, it should
focused on a point on the be said that a dynamic
floor or wall ahead and start is often preferred
fight to keep the chest up. in the clean because the
The motion of the weight is harder to move
torso may be a bit from the ground.

start

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 Figure 6.16
The clean

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 The Clean | 109

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