Exercise Library

Segment Clean



AKA Pause clean
 
The segment clean is a variation of the clean that introduces a pause or pauses during the pull.  
 
 
Execution
 
The segment clean is performed identically to the clean, with the exception that there are one or more pauses included during the pull. Begin the lift as you would a clean, and when you reach the first prescribed pause height, hold that position for the prescribed time (usually 2-3 seconds). After the pause, continue the movement to the next pause position if there is one. After the last pause position, complete the clean as usual.
 
 
Purpose
 
The primary purpose of the segment clean is to reinforce a certain position or positions during the pull and strengthen the athlete to improve their ability to achieve those positions during the clean, or to reinforce the movement into or between certain positions. It can also be used as a hang clean variation to limit the distance and time the lifter has to accelerate and elevate the bar, improving rate of force development and aggressiveness. 
 
 
Programming
 
Sets of 1-3 reps at weights anywhere from 70-100% of the lifter’s best clean can be used (the less technically proficient the lifter is, the higher percentage of the clean he or she will be able to do as a segment clean). Weights should not exceed what can be done with proper positions and movement, as it then defeats the purpose of the exercise. Pauses of 2-3 seconds are typical, but can be shorter or longer.
 
 
Variations
 
The primary variations of the segment clean involve different pause positions. Most common is at the knee, but others include 1” off the floor, below the knee, and mid- to upper thigh. Multiple pauses can be used as well—for example, 1” off the floor to ensure proper balance and posture, then mid-thigh to train staying over the bar long enough in the pull. They can be done without the hook grip for more grip strength work.




See Also

Clean
Hang Clean


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