Barbell Full Clean

Description

How to Do Barbell Full Clean

1. 1
   Setup

   Stand with feet hip-width apart, shins close to the barbell. Grip the bar slightly wider than shoulder-width with an overhand grip, ensuring your hands are outside your knees.

2. 2
   Setup

   Lower your hips, keeping your chest up and shoulders slightly over the bar. Ensure your back is flat, core engaged, and eyes looking straight ahead.

3. 3

   Initiate the pull by driving through your heels, lifting the bar off the floor. Maintain a consistent back angle, keeping the bar close to your shins until it passes your knees.

4. 4

   Explosively extend your hips, knees, and ankles (triple extension), shrugging your shoulders forcefully. Pull the bar vertically upwards, keeping it very close to your body.

5. 5

   As the bar reaches peak height, rapidly drop under it into a full front squat position, rotating your elbows forward to catch the bar in a front rack position on your shoulders.

6. 6

   Drive through your heels to stand up powerfully from the squat, maintaining an upright torso and a strong core, completing the lift.

Tips

• Focus on a powerful, explosive hip drive during the second pull to generate maximum upward momentum for the bar.
• Keep the barbell as close to your body as possible throughout the entire lift, maintaining a vertical bar path to optimize efficiency and power transfer.
• Practice the individual components of the clean, such as deadlifts, clean pulls, and front squats, to build strength and refine technique for each phase.
• Maintain a rigid, engaged core from start to finish to protect your spine and effectively transfer force from your lower body to the barbell.

Common Mistakes

• ×Rounding the back during the initial pull can lead to injury; ensure a neutral spine by keeping your chest up and core tight.
• ×Looping the bar out in front of your body reduces power and makes the catch difficult; focus on pulling the bar straight up along your body.
• ×Failing to drop under the bar quickly enough results in a missed lift; practice speed under the bar by actively pulling yourself down into the squat.