

Glenn Pendlay also has a very nice three part “How to Clean” series. His approach to teaching the clean is similar to his awesome How to Snatch Tutorial Videos. I’ve learned a whole lot from it.

Part One: Correct Rack Position

Correct Rack Position

hold the bar clean position

bar not on clavicle but on shoulder muscle , hands stabalizing

shoulder pushed forward and up elbows in

Jumping Position

stand straight

shoulders back

bend knees a couple of inches, witchout bending forward

jump and catch bar in rack position

next , where ever you catch it , stop,stay there

from there do a front squat

take out hesitation, transition into one movement without that stop

from hips, gradually go into the hole without a lot of hesitation

Clean Jumping Position

Part Two:

Clean Below the Knee Position

shoulders pulled back

bend knee

bend hip

slide bar down, bar in contact with the legs to below the kneecaps

back tight, straight

shins vertical, stay on your heels

extending hip, knees stay bend

stop at jumping position

jump and catch, when you hit the first position from above

take the stop out,

gradually increase speed

Part Three: Taking it to the floor

Clean Starting Position

shoulders pulled back

bend knee

bend hip

slide bar down, bar in contact with the legs to below the knee caps

back tight, straight

shins vertical, stay on your heels

bend knees

weight shift to on ball of the foot

reverse this, knees back, extend the hip, jump and catch it