How to do Crossfit Cleans
Introduction:
The Clean is a fundamental exercise in CrossFit, revered for its ability to develop explosive power, strength, and overall athleticism. Often seen in CrossFit WODs (Workouts of the Day), the Clean involves lifting a barbell from the ground to your shoulders in one smooth, powerful motion. This movement is not only a staple in CrossFit but also a key component in Olympic weightlifting. In this guide, we’ll break down the Clean, providing you with a step-by-step guide, essential equipment, scaling options, common mistakes, and the benefits of incorporating this dynamic exercise into your training routine.
Steps in the Clean movement
Starting Position:
- Stand with your feet hip-width apart.
- Position the barbell over your mid-foot.
- Grip the barbell with your hands slightly wider than shoulder-width apart, using a hook grip.
- Keep your back flat, chest up, and eyes forward.
First Pull:
- Lift the barbell off the ground by extending your knees.
- Maintain a straight back and keep the bar close to your body.
Transition:
- Once the bar passes your knees, shift your torso to an upright position.
- Prepare to explode with your legs and hips.
Second Pull:
- Powerfully extend your hips, knees, and ankles (triple extension).
- Shrug your shoulders and pull the bar upward with your arms.
- Keep the bar close to your body and achieve maximum extension.
Pull Under:
- As the bar reaches its peak, pull your body under the bar.
- Rotate your elbows around and under the bar quickly.
- Catch the bar on your shoulders in a front rack position, with your elbows high.
Catch Position:
- Stand up by driving through your heels.
- Ensure the bar rests on your shoulders with your elbows pointing forward.
- Maintain a strong and stable core.
Lowering the Bar:
- Carefully lower the bar back to the ground, either by reversing the movement or dropping it under control if using bumper plates.
What Equipment is needed
- Barbell: Choose a weight that’s appropriate for your strength level and experience.
- Bumper Plates: Essential for safely dropping the barbell if needed.
- Weightlifting Shoes: Provide stability and support during the lift.
- Chalk: Optional, but helps improve grip on the barbell.
Check out the Equipment subsite for more tools, tips, and inspiration.
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Scaling Options:
To gradually build strength and proficiency, consider the following scaling options:
- Hang Clean: Start with the barbell at your hips instead of the ground to focus on the second pull and catch phases.
- Power Clean: Perform the clean but catch the barbell in a higher position, without a full squat.
- Dumbbell or Kettlebell Clean: Use dumbbells or kettlebells instead of a barbell to reduce the load and complexity.
Common Mistakes to Avoid:
- Rounded Back: Keep your back flat and core engaged throughout the lift to avoid injury.
- Early Arm Pull: Use your legs and hips to drive the bar up; avoid pulling with your arms too early.
- Poor Elbow Position: Ensure your elbows are high and forward in the catch position to maintain control of the barbell.
- Not Completing Triple Extension: Fully extend your hips, knees, and ankles to maximize power and bar height.
Benefits of the Movement:
- Explosive Power: Develops speed and power in your lower body and core.
- Strength: Builds strength in your legs, back, shoulders, and arms.
- Coordination: Enhances motor skills and coordination by combining multiple movement patterns.
- Functional Fitness: Improves athletic performance and translates to real-world activities like lifting and jumping.
Which Muscles Are Worked:
During this exercise, the following muscle groups are engaged:
- Primary Muscles: Quadriceps, hamstrings, glutes, calves, trapezius, deltoids.
- Secondary Muscles: Core stabilizers, including the abdominals and obliques, biceps, forearms.
Alternative Similar Movements:
If you’re seeking variation or targeting specific muscle groups, consider incorporating these alternative exercises:
- Snatch: Another Olympic lift that involves moving the bar from the ground to overhead in one motion.
- Deadlift: Focuses on lifting the barbell from the ground to a standing position, developing posterior chain strength.
- Front Squat: Enhances leg strength and mobility, crucial for the catch position in the clean.
- Power Clean: A variation of the clean that emphasizes explosiveness and catching the bar in a higher position.
Q&A on Cleans
How do you do a clean in CrossFit?
In CrossFit, a clean involves lifting a barbell from the ground to your shoulders in one fluid motion. Focus on keeping the bar close to your body, using your legs and hips to drive the weight up, and catching the bar in a strong front rack position.
How to properly do power cleans?
To properly do power cleans, start with your feet hip-width apart and grip the barbell with a hook grip. Perform the lift by driving through your heels, extending your hips and knees, and catching the bar in a quarter squat with your elbows high.
How to properly do a full clean?
A full clean involves lifting the barbell from the ground to your shoulders and then squatting down fully to catch it. Make sure to fully extend your hips, knees, and ankles before quickly pulling yourself under the bar and catching it in a deep squat position.
What is the proper clean movement?
The proper clean movement includes starting with a strong, flat back position, lifting the bar with leg and hip drive, achieving triple extension (hips, knees, ankles), and catching the bar on your shoulders with elbows high in a front squat.
Do cleans build muscle?
Yes, cleans build muscle by engaging multiple large muscle groups, including the quadriceps, hamstrings, glutes, back, shoulders, and core. They promote muscle growth through the combination of strength and explosive power.
What is the difference between a power clean and a clean in CrossFit?
The difference lies in the catch position: a power clean catches the barbell above parallel in a quarter squat, while a full clean catches the barbell in a deep squat position.
Are cleans better than deadlifts?
Cleans and deadlifts serve different purposes; cleans are more dynamic, promoting explosive power and coordination, while deadlifts focus on pure strength and posterior chain development. Both are valuable depending on your training goals.
Are power cleans better than squats?
Power cleans and squats target different aspects of fitness; power cleans develop explosive power and coordination, while squats focus on building leg strength and muscle endurance. Incorporating both can provide a balanced workout.
How many reps should I do for power cleans?
For power cleans, 3-5 sets of 3-5 reps are effective for building strength and power. Ensure you maintain good form and avoid fatigue to reduce the risk of injury.
Which is harder, power clean or clean?
A full clean is generally harder because it requires catching the bar in a deep squat position, demanding more flexibility, strength, and coordination than a power clean.
What’s a good weight for power clean?
A good weight varies by individual strength, but a common benchmark is 1 to 1.25 times your body weight. Beginners should start lighter to focus on technique.
Is clean and jerk CrossFit?
Yes, the clean and jerk is a staple movement in CrossFit, combining a clean with an overhead jerk to test strength, power, and coordination.
What muscle group should I do power cleans with?
Power cleans are a full-body exercise but pair well with leg and back workouts due to their emphasis on explosive lower body and pulling strength.
Do boxers do power cleans?
Yes, boxers often include power cleans in their training to enhance explosive power, speed, and overall athleticism, which are crucial for boxing performance.
Are hang cleans or power cleans better for explosiveness?
Both are excellent for explosiveness; however, hang cleans start from the hang position, focusing more on the second pull, which can improve explosiveness and power development.
Should you go heavy on power cleans?
While it’s beneficial to lift heavy occasionally, focus on perfecting form and technique. Heavy lifts should be done with caution and proper progression to avoid injury.
Should I power clean every day?
It’s not advisable to power clean every day due to the high intensity and demand on your muscles and joints. Allow 1-2 days of rest between sessions for recovery.
What is a full clean in CrossFit?
A full clean in CrossFit involves lifting the barbell from the ground to your shoulders and catching it in a deep squat position, then standing up with the bar.
Are you supposed to jump on power cleans?
Yes, a slight jump can naturally occur during the explosive phase of the lift as you extend your hips, knees, and ankles to generate power.
Why do sprinters do power cleans?
Sprinters do power cleans to enhance explosive power, speed, and overall strength, which are crucial for improving sprinting performance and accelerating quickly.
Should you be able to squat clean or power clean more?
Typically, you should be able to squat clean more because the deep squat position allows you to catch and lift heavier weights compared to the higher catch position in a power clean.
Conclusion:
Incorporating CrossFit cleans into your training regimen can significantly enhance your strength, power, and overall athletic performance. With dedication, proper technique, and consistent practice, you’ll master this complex yet rewarding movement, unlocking new levels of fitness and capability. So grab a barbell, focus on your form, and let’s get lifting!