How to perform Barbell Clean with proper form

Starting Position

1. Stance: Stand with feet shoulder-width apart.
2. Grip: Grip the barbell with both hands slightly wider than shoulder-width.
3. Body Position: Keep your hips lower than your shoulders, back straight, and chest up.

The Clean

1. Initial Lift:

   • Push through your heels and lift the barbell off the ground.
   • Keep the bar close to your body as you rise.

2. First Pull:

   • Extend your knees while keeping your back straight.
   • Before the bar reaches your knees, begin to extend your hips.

3. Second Pull:

   • Once the barbell passes your knees, explosively extend your hips and knees.
   • Shrug your shoulders up and pull the barbell upwards.

4. Catch Phase:

   • As the bar reaches its highest point, drop under it by bending your knees.
   • Rotate your elbows around the bar to catch it on your shoulders.

Final Position

• Stand up with the barbell resting on your shoulders, elbows high, and chest up.
• Your feet should be hip-width apart.

Tips for Proper Form

• Keep the bar close: Maintain proximity between the bar and your body throughout the lift.
• Engage your core: Keep your core tight to protect your lower back.
• Look forward: Maintain a neutral neck position and avoid looking up or down excessively.
• Practice with lighter weights: Focus on technique before increasing load.

Common Mistakes

• Incorrect grip: Ensure your hands are at a comfortable width.
• Lifting with the back: Rely on your legs and hips for power, not your back.
• Not fully extending: Make sure to fully extend your hips and knees in the second pull for maximum height.

Conclusion

Mastering the barbell clean requires practice and attention to form. Consider working with a coach if you're new to Olympic lifting to refine your technique further.