The best Weightlifting Drills - Part 1: Clean

Lifting heavy is fun and addictive. But there is more to it than just hitting big numbers. In seek for perfection, becoming faster, technically sound and, most important, correcting flaws, every lifter should include accessories and drills on a regular basis. Here are our favorite picks for the Clean.



Clean Pull under

Execution

Stand neutral, feet hip with, arms relaxed, the bar hanging slightly below your hip. Release and drop into a deep front squat under the bar. No dip and drive, no shrug, just let yourself fall.

What is it for?

Getting faster under the bar

Can it be done heavy?

No need. This is a speed and not a strength exercise (even though the guy in the video below does it quite loaded). The training effect will already be there at the empty bar.

Clean Deadlift

Execution

Set up your clean grip. Lift the bar off the ground while raising hip and chest at the same time. Get the knee out of the way early. Once passed the knee, bring your hip towards the bar with the bar staying really close to your tights. DO NOT stand all the way up. Your knee should re-bend when getting towards the hip so you arrive in a “jumpy” position. This ist the main difference to the powerlifting deadlift where you stand up all the way. This, and a completely straight back (in the regular deadlift, a slight back bend is common on heavy loads. This doesn’t work with the clean).

What is it for?

Strengthening the first two pulls of the clean; practicing to get the knee out of the way early; improving lower back and posterior chain strength

Can it be done heavy?

Hell, yes!

Clean Pulls

Execution

Do a clean deadlift first. Once arriving at the hip, execute a tripple extension of hip, knees and ankle (in other words: Jump and generate force, or in even other words: Drive!). Now, do a strong shrug and pull the bar close. Do not bend the arms. Do not push the bar away from you. Balance on your toes, stay over the bar, stay in control.

What is it for?

Strengthening the shrug, practice to explode up (correction the habit of chasing the bar away from the torso)

Can it be done heavy?

If you are capable of controlling the movement and keep the balance when standing on your big toes, feel free to go heavy ish. If not, rather stay light and safe.





Ulrike