Most athletes butcher the clean.
They rush, pull early, or turn it into a reverse curl.
If you want to get stronger, faster & more explosive — here’s the step-by-step way to actually learn the clean (with clips).
👇🏼
We’re breaking it down into a simple progression:
▫️ Hang Clean From Hip (power position)
▫️Clean Pulls
▫️Hang Clean Above Knee
▫️Power Clean
This builds timing, speed, and power — without bad habits.
▫️ Hang Clean From Hip (power position)
▫️Clean Pulls
▫️Hang Clean Above Knee
▫️Power Clean
This builds timing, speed, and power — without bad habits.
1️⃣ Hang Clean From The Hip (Power Position)
✅ Arms relaxed
✅ Keep bar at the top of the thigh
✅ Push through the floor & drive bar vertical
This teaches how to stay tall, relaxed & finish vertical.
✅ Arms relaxed
✅ Keep bar at the top of the thigh
✅ Push through the floor & drive bar vertical
This teaches how to stay tall, relaxed & finish vertical.
VIDEO
Most athletes mess up this position.
They push the bar out in front & drop their chest.
The goal: Bar path stays close. Arms stay nice & relaxed without bending.
Power should come from the lower body — not your arms.
They push the bar out in front & drop their chest.
The goal: Bar path stays close. Arms stay nice & relaxed without bending.
Power should come from the lower body — not your arms.
2️⃣ Hang Clean From Above Knee
Now we add speed to the lift.
✅ Push through the floor
✅ Violent extension
✅ Keep bar close & accelerate at hip
This builds timing to the hip = more power
Now we add speed to the lift.
✅ Push through the floor
✅ Violent extension
✅ Keep bar close & accelerate at hip
This builds timing to the hip = more power
VIDEO
This exercise teaches you how to create speed to the hip.
Smooth above the knee ➡️ violent at the hip.
Think: “Slow to the knee. Fast to the hip.”
Smooth above the knee ➡️ violent at the hip.
Think: “Slow to the knee. Fast to the hip.”
3️⃣ Power Clean
Now we combine it all.
✅ Force from the ground
✅ Speed to the hip
✅ Vertical punch & pull under the bar
You’re not yanking the bar. Your r driving it up with your legs & catching with legs underneath.
Now we combine it all.
✅ Force from the ground
✅ Speed to the hip
✅ Vertical punch & pull under the bar
You’re not yanking the bar. Your r driving it up with your legs & catching with legs underneath.
VIDEO
Common cue: “Push the ground away.”
Your legs start the lift — violent extension finishes it.
Full extension, pull under the bar & athletic catch.
No arm bend. No early pull.
Your legs start the lift — violent extension finishes it.
Full extension, pull under the bar & athletic catch.
No arm bend. No early pull.
4️⃣ Clean Pulls
Time to build the pull from the ground.
Simple cues:
✅ Punch the ground
✅ Shrug the shoulders
Use heavier loads than you would for the clean.
This builds strength in in your initial pull off the ground.
Think: “Finish tall. Shrug hard.”
Time to build the pull from the ground.
Simple cues:
✅ Punch the ground
✅ Shrug the shoulders
Use heavier loads than you would for the clean.
This builds strength in in your initial pull off the ground.
Think: “Finish tall. Shrug hard.”
VIDEO
Clean pull teaches you how to generate force from the ground up — without the catch.
This builds strength, timing & confidence pulling from the ground.
This builds strength, timing & confidence pulling from the ground.
Programming For Athletes
Here’s how to use these in your training:
Intensity: 70-90% of 1 RN
Sets: 4-6 per exercise
Reps: 1-4 reps (heavier load = less reps)
Focus on speed + precision
Quality over quantity. Every rep should be fast.
Here’s how to use these in your training:
Intensity: 70-90% of 1 RN
Sets: 4-6 per exercise
Reps: 1-4 reps (heavier load = less reps)
Focus on speed + precision
Quality over quantity. Every rep should be fast.
Progression Example:
Weeks 1-4 ➡️ Clean From Hip
Weeks 5-8 ➡️ Clean Above Knee
Weeks 9-12➡️ Power Clean + Cleab Pull
Each position builds on the last.
Master position ➡️ add speed ➡️ add load.
Weeks 1-4 ➡️ Clean From Hip
Weeks 5-8 ➡️ Clean Above Knee
Weeks 9-12➡️ Power Clean + Cleab Pull
Each position builds on the last.
Master position ➡️ add speed ➡️ add load.
If you learn this progression, your clean will sky rocket.
You’ll move faster, jump higher & hit news PRs — without overthinking.
Remember:
Strong legs. Fast Hips. Vertical Drive.
You’ll move faster, jump higher & hit news PRs — without overthinking.
Remember:
Strong legs. Fast Hips. Vertical Drive.
Save this thread for your next lift.
Tag a friend who needs better clean technique.
And if you want more training breakdowns like this…
Follow @keithjferrara for weekly threads that help athletes move better, lift better & dominate their sports.
Tag a friend who needs better clean technique.
And if you want more training breakdowns like this…
Follow @keithjferrara for weekly threads that help athletes move better, lift better & dominate their sports.
I coach athletes to build strength in the weight room & confidence in their sport.
If you want help with programming for yourself to build better athleticism — DM me ‘CLEAN’ & I’ll share details about my remote programming.
If you want help with programming for yourself to build better athleticism — DM me ‘CLEAN’ & I’ll share details about my remote programming.
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