The Clean & Jerk is one of two Olympic Weightlifting movements (the Snatch being the second). The clean is the first part of the lift, bringing the bar from the ground to the shoulders. It is complex and requires strength, speed, flexibility, coordination, balance, and more. That is why we train it. Developing competency and strength with this movement has carry over to many other movements in CrossFit.
Learning to Clean takes time and effort. One of the best ways to learn is using progressions to isolate each portion of the lift. This page contains an example series of progressions and the individual drills with demo videos and explanations.
EXAMPLE - Clean Warm-Up
Before cleaning, we recommend performing a general warm-up, mobility, and then a specific clean warm-up. Examples of a specific clean warm-up are listed below. These are examples, athletes may customize their clean warm-up based on individual needs. If you are looking to develop the skill quickly, a higher frequency of practice is necessary (a warm-up such as this may be performed 3-6x/week).
Clean Warm-Up 1
10 Front Squats
5 Down & Up
5 Elbows High
5 Muscle Clean
3 Tall Clean
3 High-Hang Clean
3 Hang Clean
3 Clean
Clean Warm-Up 2
5 Back Squats
5 Elbow Rotations
5 Front Squats
3 High-Hang Power Clean
3 High-Hang Squat Clean
3 Hang Power Clean
3 Hang Squat Clean
3 Power Clean
3 Squat Clean
Prep Drills
Elbow Rotation Front Rack
Points of Performance
- Wrist and shoulder prep drill for the clean.
- May push both elbows up or one at a time.
Elbow Rotation Back Rack
Points of Performance
- Bar in Back Squat position.
- May push both elbows up or one at a time.
Front Squat
Points of Performance
- Focus on maintaining a vertical torso and strong front rack.
- Skill transfer drill to the clean.
Clean Pulls
Points of Performance
- Focus on hip extension while keeping the bar close.
- After hips extend relax the arms to keep the bar close.
Clean Deadlift
Points of Performance
- Hips lower than a conventional deadlift.
- Use the legs to drive off the ground and maintain back angle.
Drop Squat
Points of Performance
- Focus on speed and footwork.
Skill Transfer Exercises
Tall Cleans
Points of Performance
- No leg bend, minimal hip flexion to initiate.
- Shrug hard and pull under fast. This drill teaches speed.
Clean Pulls
Points of Performance
- Maintain the back angle while pulling.
- Focus on extending at the top and shrugging.
No Foot Clean
Points of Performance
- Feet remain in the same spot throughout, heels may lift.
- Set feet in squat stance off the ground.
Muscle Clean
Points of Performance
- This drill trains hip extension and turnover speed.
- Hips extend but hips and knees do not rebend.
- Emphasis on being fast with elbows into front rack.
Med Ball Clean
Points of Performance
- Hips extend and shoulders shrug. Hands then slightly release the ball as elbows rotate.
- Drop quickly into bottom of squat then stand to complete movement.
- Laces of ball should not move.
Specific
High Hang Power Clean
Points of Performance
- From the hip, catching in an above parallel squat.
Hang Power Clean
Points of Performance
- From above the knee, catching in an above parallel squat.
Power Clean
Points of Performance
- From the ground, catching in an above parallel squat.
High Hang Clean
Points of Performance
- From the hip, catching in a full squat.
Hang Clean
Points of Performance
- From above the knee, catching in a full squat.
Clean
Points of Performance
- From the ground, catch in a full squat.