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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.
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.
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.
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
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.”
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.
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.
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.”
Clean pull teaches you how to generate force from the ground up — without the catch. 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.
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.
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.
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.
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.