Performing a clean with a barbell, often referred to as a barbell clean, is a dynamic weightlifting exercise that involves lifting a barbell from the floor to the shoulders in one swift motion. It is a complex movement requiring power, speed, and coordination.
What is a Barbell Clean?
The barbell clean is typically the first part of the "clean and jerk" lift in competitive weightlifting. It involves a powerful pull from the floor, an explosive transition near the hips, and a rapid catch of the barbell in the rack position across the shoulders. Mastering the clean helps build full-body power, strength, and athleticism.
How to Perform a Barbell Clean
Executing a barbell clean requires a specific sequence of movements. Here's a breakdown of the process:
1. Starting Position
- Stand with your feet shoulder-width apart, positioned under the barbell.
- Grip the bar slightly wider than shoulder-width with an overhand grip.
- Lower your hips, keeping your back straight and chest up. Your shoulders should be slightly in front of the bar.
2. First Pull (Floor to Knees)
- Initiate the lift by pushing through your legs, maintaining a flat back.
- Lift the bar smoothly off the floor, keeping it close to your shins.
- As the bar rises towards your knees, your hips and shoulders should rise at a similar rate.
3. Transition and Second Pull (Around the Knees to Full Extension)
- This is the explosive phase of the lift. As the bar passes your knees, continue to drive your legs and extend your hips powerfully.
- Based on common technique, as the bar reaches your knees, shrug your shoulders. As you extend your body to pull the bar. This motion utilizes the power from your legs and hips to accelerate the bar upwards.
- Simultaneously, ensure you keep the bar close to your body. This allows for a more efficient transfer of power. Your knees rise as your shoulders rise up at the same time during the transition and pull, coordinating the lower and upper body drive.
4. Catching the Bar
- As the bar reaches peak height from your pull, quickly transition your elbows under the bar.
- Rotate your wrists and elbows forward and around to catch the bar in the front rack position across the tops of your shoulders.
- Absorb the weight by dropping into a partial or full squat position.
5. Finishing the Movement
- Once you have secured the bar in the front rack position, stand up fully, completing the lift.
Key Steps Summary
| Phase | Action | Key Points |
|---|---|---|
| Start | Setup over the bar | Feet under bar, shoulders slightly forward, back straight |
| First Pull | Lift from floor to knees | Push with legs, maintain back angle |
| Transition | Bar around knees | Knees rise as shoulders rise, Keep the bar close to your body |
| Second Pull | Explosive extension from knees upwards | Once the bar reaches your knees, shrug your shoulders. As you extend your body to pull the bar. |
| Catch | Drop under bar and receive on shoulders | Fast elbows under, rotate wrists, drop into squat |
| Stand | Stand up with bar in rack position | Full extension of hips and knees |
Practical Tips for Learning the Clean
- Start with light weight or even an empty barbell to practice the movement pattern.
- Focus on coordinating the extension of your hips and knees with the shrug of your shoulders.
- Practice the "power position" (standing tall with the bar at hip height) to work on the explosive shrug and catch.
- Use dynamic warm-ups focusing on hip mobility and shoulder flexibility.
- Consider working with a qualified coach to ensure proper technique and avoid injury.
Mastering the barbell clean is challenging but rewarding, improving overall strength and power. Focus on technique before adding significant weight.
