Hey, what’s up? Ben here from WODprep, and today I’m diving into the basics of cleans. If you’re just getting started with functional fitness or stepping into a gym, the clean is one of those movements you’ll encounter a lot.
But with all the variations and terminology, it can get a bit confusing. Don’t worry—I’ve got you covered.
In this guide, we’ll break down the different types of cleans so that the next time you see them written on the whiteboard, you’ll know exactly what to do.
What is a Clean?
Simply put, a clean is a movement where we lift a barbell from the ground and bring it up to our shoulders.
There are different ways to do this, but the most common variations we’ll focus on today are the Power Clean and Squat Clean. Understanding these will set you up for success.
Power Clean
A Power Clean is when you lift the barbell to your shoulders without breaking parallel in your squat. This means you’re catching the bar with your hips above your knees—no deep squats required. It’s efficient and powerful, hence the name.
Here’s a quick breakdown:
- Start: Barbell on the ground.
- Movement: Explosively lift the barbell to your shoulders.
- Catch: Anywhere above parallel.
- Finish: Stand up tall with your hips and knees locked out.
You might see the Power Clean performed in different ways depending on how high you catch the bar. But as long as your hips don’t drop below your knees, it’s still a Power Clean.
Squat Clean
The Squat Clean is similar, but here’s the key difference: you’re catching the bar in a full squat, meaning your hips drop below your knees. It’s a bit more technical and demands more mobility and strength, but it’s also incredibly effective.
Here’s how it goes down:
- Start: Barbell on the ground.
- Movement: Lift the barbell to your shoulders.
- Catch: In a deep squat, hips below parallel.
- Finish: Stand up tall, just like with the Power Clean.
Muscle Clean
While not as common, the Muscle Clean is another variation worth mentioning. This one’s straightforward: you lift the barbell from the ground to your shoulders without any squat or dip. It’s all about pure strength, with no re-bending of the knees.
Hang Clean Variations
Now that you’ve got the basics of Power and Squat Cleans, let’s talk about the “Hang” variations. A Hang Clean starts with the barbell off the ground, usually from somewhere above the knees.
- Hang Power Clean: Start with the bar anywhere from your hips to just above your knees. Lift it to your shoulders without dropping into a squat.
- High Hang Power Clean: The bar starts just below your hips. It’s a shorter movement, focusing on quick, explosive power.
- Low Hang Power Clean: Here, the bar starts below your knees, giving you a bit more range of motion and making the lift a bit more challenging.
Putting It All Together
To wrap it all up, let’s review:
- Power Clean: Lift and catch above parallel.
- Squat Clean: Lift and catch below parallel in a deep squat.
- Muscle Clean: Lift straight to your shoulders with no dip.
- Hang Power Clean: Start with the bar off the ground, lift and catch above parallel.
Remember, if it’s a Hang Clean, the bar doesn’t touch the ground between reps. If it doesn’t say “Hang,” you’ll need to reset the bar on the floor each time.
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