Home   |   Contact   |   Help   |   Mobile
olympic weightlifting, weightlifting, snatch, clean, jerk
We are in the process of updating our exercise library. Please excuse missing videos and images for now.

Clean Rack Support

The clean rack support is a simple static exercise to strengthen the clean rack position and trunk for the clean.
 
 
Execution
 
Set up a bar in a power rack 2-3 inches below the height at which it would be when on your shoulders in a standing position. Place yourself under the bar in the clean rack position with your feet in the same stance you use to clean and stand to lift the bar off the pins. Hold for 3-5 seconds or more before returning the bar to the pins.
 
 
Notes
 
Make sure you keep the shoulders lifted slightly to prevent compression of the carotid arteries and dizziness.  
 
 
Purpose
 
The clean rack support strengthens the clean rack position and the trunk, and can help with confidence by getting the lifter accustomed to the feel of heavy weights in the rack position.   
 
 
Programming
 
This exercise should be placed at or near the end of a workout. Use weights of 100% and above of the lifter’s best clean for holds of 3-5 seconds (up to 10 seconds is fine, but usually unnecessary).
 
 
See Also
 
Print Friendly and PDF


DVDs, weightlifting, fitness, nutrition, strength, conditioning

Olympic Weightlifting: A DVD Guide to Learning & Teaching the Olympic Lifts
Olympic Weightlifting: A DVD Guide to Learning & Teaching the Olympic Lifts
The Kono Project DVD - Men
The Kono Project DVD - Men
The Kono Project DVD - Women
The Kono Project DVD - Women
Bulgarian Training for Seoul 1988 DVD
Bulgarian Training for Seoul 1988 DVD
Get Our Newsletter

Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics AND get a free issue of the Performance Menu journal.


Search Exercise Demos

Exercise Categories

Snatch Exercises
Clean Exercises
Jerk Exercises
General Weightlifting Exercises
Ab & Back Exercises
Miscellaneous Exercises
Olympic Weightlifting Terminology




Subscribe to our Newsletter

Get training tips and Catalyst news AND get a free issue of the Performance Menu journal.

ASK GREG

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question
WEIGHTLIFTING TEAM

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting: A DVD Guide to Learning & Teaching the Snatch and Clean & Jerk by Greg Everett
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
Issues
Articles
Workouts
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Resources
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator