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Clean Exercises: Olympic Weightlifting Exercise Library: Exercise Demo Videos & Information - Catalyst Athletics Olympic Weightlifting
EXERCISE LIBRARY: Clean Exercises


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Clean Lift-off

The clean lift-off is a partial clean pull or deadlift to knee height to train the pull from the floor.     Execution   Perform a clean deadlift up to the knees or just below and t...
Clean Long Pull - Clean Exercises - Exercise demo videos Clean Long Pull

AKA Muscle clean   The clean long pull is a variation of the muscle clean that further emphasizes upper body strength.     Execution   The clean long pull is simply a muscle...
Clean On Riser - Clean Exercises - Exercise demo videos Clean On Riser

AKA Riser clean, clean from deficit, deficit clean   The clean on riser is an exercise that extends the distance of the pull of the clean.     Execution   The clean on riser...
Clean Pull - Clean Exercises - Exercise demo videos Clean Pull

AKA Clean extension   The clean pull is the most common clean-related strength exercise.       Execution   Set your clean starting position tightly and initiate the lif...
Clean Pull On Riser - Clean Exercises - Exercise demo videos Clean Pull On Riser

AKA Riser clean pull, deficit clean pull, clean pull from deficit   The clean pull on riser is a clean pull with an extended range of motion.       Execution   The clea...
Clean Pull-Down

AKA Chinese clean pull, panda clean pull   The clean pull-down is a variation of the clean pull or clean high-pull in which the athlete pulls his or her body down after extending upward.  ...
Clean Rack Support - Clean Exercises - Exercise demo videos 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 ...
Clean Segment Deadlift - Clean Exercises - Exercise demo videos Clean Segment Deadlift

AKA Pause clean deadlift   The clean segment deadlift is a pull variation that includes one or more pauses on the way up to strengthen and reinforce the position of the lifter during the pull o...
Clean Segment Pull - Clean Exercises - Exercise demo videos Clean Segment Pull

AKA Pause clean pull   The clean segment pull is a pull variation that includes one or more pauses on the way up to strengthen and reinforce the position of the lifter during the pull of the cl...
Clean Shrug - Clean Exercises - Exercise demo videos Clean Shrug

AKA High-hang clean pull, dip clean pull   The clean shrug is a clean pull variation that involves only the final vertical extension of the movement.     Execution   With a ...
Clean Transition Deadlift

AKA Clean transition   The clean transition deadlift is a remedial exercise to train and reinforce the shifting of the knees under the bar and the maintenance of proximity of the bar to the bod...
Clean With No Brush

AKA Clean with no touch   The clean with no brush is a tricky clean variation that can help strengthen the turnover and encourage better leg drive in the pull.        ...
Clean-Jerk - Clean Exercises - Exercise demo videos Clean-Jerk

The clean-jerk is a hybrid exercise that combines the clean and jerk into a single movement. Note that this is not the same thing as a clean & jerk, which is two distinct movements.    ...
Dip Clean

AKA high-hang clean, hip clean   The dip clean can be useful as both a technique drill and a training exercise. The terminology gets somewhat confusing, as this exercise is sometimes called a h...
Everett Clean Pull

AKA Clean push back + hang clean pull   The Everett clean pull is a remedial exercise to strengthen and teach the ability to keep the bar in immediate proximity to the body during the pull of t...
Flat-Footed Clean (Clean With No Jump)

AKA Clean with no feet, clean with no jump, no feet clean, no jump clean     The flat-footed clean is a technique-oriented exercise that can be used to help improve certain elements of th...
Floating Clean Deadlift - Clean Exercises - Exercise demo videos Floating Clean Deadlift

AKA No-touch clean deadlift, hang deadlift   The floating clean deadlift is a pull variation that emphasizes postural strength and balance in the bottom range of motion.     Execut...
Floating Clean Deadlift On Riser

AKA, Riser floating clean deadlift, No-touch clean deadlift on riser   The floating clean deadlift on riser is a variation of the floating clean deadlift that allows full range of motion. &nbs...
Floating Clean Pull - Clean Exercises - Exercise demo videos Floating Clean Pull

AKA No-touch clean pull, hang clean pull   The floating clean pull is a variation of the clean pull in which the bar doesn’t return all the way to the floor between reps.     ...
Floating Clean Pull On Riser

AKA No-touch clean pull on riser, hang clean pull on riser, riser hang clean pull, riser floating clean pull   The floating clean pull on riser is a variation of the clean pull in which the bar...

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