Power Clean / Clean
Primary muscles: Hamstrings · Glutes · Upper back · Trapezius · Core · Full body
Overview
The clean is a core Olympic weightlifting movement: an explosive full-body power exercise that lifts the barbell from the floor to the shoulders (the rack position) in one motion. In CrossFit it is programmed in many variations, including the power clean, hang clean, and squat clean.
A successful clean depends on a perfect pull. In the first pull, similar to a deadlift, the bar passes the knees, and in the second pull comes an explosive hip extension together with a shrug that lifts the shoulders toward the ears. This moment is the key phase that gives the bar its greatest acceleration.
At the instant the bar reaches its peak height, the elbows rotate quickly forward in the "flip" or "under-pull," and at the same time you drop under the bar into the rack position. In the power clean this drop is about a quarter squat; in the squat clean, you descend to a full-depth squat.
In the rack position, the elbows must be as high as possible, and the bar should rest on the front of the palms (a fingertip grip) rather than on the fingers. Maintaining this grip requires wrist and forearm flexibility.
The clean and jerk is an Olympic weightlifting event in which you jerk the bar overhead after the clean. In CrossFit, the clean alone or the full clean and jerk is used in WODs.
Step-by-step
Setup
Stand in front of the barbell in the same setup as the deadlift and grip the bar.
First pull
Pull the bar up to above the knees in a deadlift pattern.
Second pull
Rise onto the heels, extend the hips explosively, and shrug the shoulders toward the ears.
Drop and catch
Rotate the elbows quickly forward and drop under the bar into the rack position.
Complete the squat
Stand fully up out of the squat and extend the hips to finish.
Technical Standards
First pull: the same pattern as a deadlift, bar up to above the knees
Second pull: explosive hip extension + shrug to give the bar maximum acceleration
Drop and flip: rotate the elbows quickly forward to form the rack position
Rack position: elbows high, bar resting on the front deltoids
Power clean: catch in a quarter squat / squat clean: catch in a full-depth squat
Standing: finish by fully standing up out of the squat
Common Faults
Early arm pull: pulling with the arms before the second pull destroys the bar path
Bar drift: the bar drifts away from the body and delivers only a fraction of its efficiency
No shrug: the traps do not fire at the top of the second pull, leaving the bar too low
Incomplete rack position: elbows low so the bar sits on the wrists, risking wrist injury
Scaling
Hang power clean — start with the bar above the thighs, skip the first pull, and focus on the second pull and rack position. Master both the deadlift and the clean before moving to the full clean.
Power clean — catch in a quarter squat without a full squat. Focus on developing technique rather than going heavier.
Squat clean or clean and jerk — progress to the complete Olympic lift, combining a full-depth squat clean with the jerk.
WODs featuring this movement
Grace
Sub-2 min (Elite), Under 4 min (Competitive), Under 7 min (Recreational)
Linda
Under 20 min (Elite), Under 35 min (Recreational)
Elizabeth
Sub-6 min (Elite), Under 10 min (Competitive), Under 16 min (Recreational)
DT
Sub-7 min (Elite), Under 10 min (Competitive), Under 15 min (Recreational)
Holleyman
Under 40 min (Elite), Under 55 min (Competitive)
24.3
AMRAP 20 min (score: completed reps)
23.4
For Time (12-min cap)
22.4
For Time (20-min cap)
22.2
For Time (20-min cap)
21.3
For Time (12-min cap)
20.4
For Time (20-min cap)
19.2
AMRAP 8 min (score: completed reps)
18.2
1RM within 12 min (score: heaviest load)
18.1
AMRAP 20 min (score: completed reps)
15.1
9-minute AMRAP + 6 min 1RM