Exercise Library

Clean With No Jump



AKA Clean with no feet, no feet clean, no jump clean, flat-footed clean
 
The clean with no jump is a technique-oriented exercise that can be used to help improve certain elements of the clean.
 
 
Execution
 
Perform a clean while keeping your feet planted on the floor throughout the movement. Begin with your feet in your receiving position since they will not move. The heels can and should lift at the top of the pull, but the balls of the feet must remain planted and pressing against the platform. Emphasize the upward extension and leg drive.
 
 
Notes
 
Sometimes cleans with no jump are done without the hook grip to force a somewhat more controlled extension.
 
 
Purpose
 
The clean with no jump primarily helps to train a longer and more powerful leg drive in the pull of the clean, and better timing of the transition between the second and third pulls, specifically the need to continue driving against the floor while initiating the pull under.
 
Additionally, it can be helpful to correct any type of imbalances during the pull or turnover of the lift because the athlete’s base can’t move to compensate for unintended displacement of the center of mass, or simply to help reduce excessive foot elevation.
 
 
Programming
 
This exercise can be used as a technique primer or as a standalone technique exercise. Typically in the latter case, it would be used on lighter training days between heavier clean training sessions. Use sets of 1-3 reps. Athletes who are experienced with the lift may be able to use a high percentage of their best clean; less experienced athletes will typically be using 40-60% of their best clean.
 
 
Variations
 
Any clean variation can be performed without lifting the feet.






2 Comments
Simon 2015-12-06
Would it help to feel better the meaning of pulling yourself under? Or tall clean are better for this?


Thanks
Tall cleans would be better for getting a feel for pulling under into the squat.


Steve Pan
Free Snatch Manual
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