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The Barbell Clean

The barbell clean is one half of the Olympic lifts: the Clean and Jerk. The clean begins with the barbell on the ground. It is then broken into 3 different pull phases, a catch, and recovery.


The first pull is basically a deadlift. The set up can be slightly different with the stance and width being a little wider than your traditional deadlift. Once the bar has passed the knees, the second pull is initiated. This is called a lat sweep and the idea is to pull the bar with your lats back to contact the hips.


As contact is made with the hips, the third pull begins, with the bar being propelled up into a high pull position. At this point, we're looking for triple extension of the hips, knees, and ankles.


In order to catch the bar in a front rack position in a power stance, the idea is to quickly pull yourself under the barbell at the moment when the bar is weightless for a split second. Then, the lift is completed by standing up straight as you recover from the clean.


I used to be very strong in the hang cleans back in college. Instead of pulling the bar straight from the floor into the high pull position and catching it, you deadlift the bar, reset, and clean the bar starting somewhere above the knees. Power cleans are a little trickier for me as having to pull from the floor is unfamiliar.


What do you guys see? There is a fault that I have that's a result of the weight being a bit too light as well as overall, improper form. Let us know what you see!






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