What To Know
- The CrossFit clean is a dynamic and powerful weightlifting exercise that involves lifting a barbell from the ground to a racked position on the shoulders.
- It’s a foundational movement in CrossFit and a key component of many other exercises, such as the snatch and the jerk.
- At this point, transition to a “high pull” by extending your arms and pulling the bar as high as possible.
The CrossFit clean is a dynamic and powerful weightlifting exercise that involves lifting a barbell from the ground to a racked position on the shoulders. It’s a foundational movement in CrossFit and a key component of many other exercises, such as the snatch and the jerk. Learning how to CrossFit clean properly is essential for both safety and performance.
Step 1: The Setup
- Stand with your feet hip-width apart, toes slightly turned out.
- Hold the barbell in an overhand grip, slightly wider than shoulder-width.
- Lower into a starting position with your hips below your shoulders and your back straight.
Step 2: The Pull
- Begin by pulling the bar up with your legs, keeping your back straight.
- As the bar passes your knees, extend your hips and pull the bar up to your mid-thighs.
- At this point, transition to a “high pull” by extending your arms and pulling the bar as high as possible.
Step 3: The Catch
- As the bar reaches its peak height, jump and simultaneously shrug your shoulders.
- Catch the bar on the front of your shoulders, with your elbows high and your chest up.
- Lower into a full squat position to stabilize the weight.
Step 4: The Recovery
- Stand up from the squat position with the bar still racked on your shoulders.
- Lower the bar to your thighs and then back to the starting position.
Step 5: Common Mistakes
- Rounding your back: Keep your back straight throughout the movement.
- Pulling with your arms: Use your legs to generate the power for the pull.
- Jumping too early: Wait until the bar reaches its peak height before jumping.
- Not catching the bar correctly: Secure the bar on the front of your shoulders with your elbows high.
- Not squatting deep enough: Lower into a full squat to stabilize the weight.
Step 6: Variations
- Hang Clean: Start with the bar hanging below your knees instead of the ground.
- Power Clean: Perform the clean without lowering into a full squat.
- Overhead Squat: After cleaning the bar, stand up and hold it overhead in a squat position.
Step 7: Safety Tips
- Use proper form: Incorrect technique can lead to injuries.
- Warm up properly: Prepare your body for the exercise.
- Start with light weight: Gradually increase the weight as you improve.
- Have a spotter: Ask for assistance if necessary.
- Listen to your body: Stop if you experience any pain or discomfort.
Mastering the CrossFit Clean
Mastering the CrossFit clean requires patience, practice, and attention to detail. By following these steps, you can develop the strength, power, and coordination necessary to perform this essential exercise safely and effectively.
FAQ
Q: How often should I practice the clean?
A: Aim for 2-3 practice sessions per week.
Q: What weight should I start with?
A: Start with a weight that is challenging but manageable.
Q: Should I use a belt for the clean?
A: A belt can provide support, but it’s not essential.
Q: What are the benefits of the clean?
A: Improves strength, power, coordination, and athleticism.
Q: Can I perform the clean at home?
A: Yes, but ensure you have proper equipment and supervision.
