How to perform Barbell Clean with proper form

Starting Position

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

The Clean

Initial Lift:
- Push through your heels and lift the barbell off the ground.
- Keep the bar close to your body as you rise.
First Pull:
- Extend your knees while keeping your back straight.
- Before the bar reaches your knees, begin to extend your hips.
Second Pull:
- Once the barbell passes your knees, explosively extend your hips and knees.
- Shrug your shoulders up and pull the barbell upwards.
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.

Exercises