2-Position Clean

The two-position clean is simply 2 cleans performed from 2 different starting positions consecutively. Most commonly, the two positions are from the floor followed by the hang at knee height. However,...

2-Position Power Clean

The two-position power clean is simply 2 power cleans performed from 2 different starting positions consecutively. Most commonly, the two positions are from the floor followed by the hang at knee heig...

3-Position Clean

The 3-position clean is simply 3 cleans performed from 3 different starting positions consecutively. Most commonly, the three positions are from the floor followed by two different hang heights, such ...

3-Position Power Clean

The 3-position power clean is simply 3 power cleans performed from 3 different starting positions consecutively. Most commonly, the three positions are from the floor followed by two different hang he...

Barski Clean

The Barksi clean, named for Bob Bednarksi, is simply a high-hang clean triple performed without using straps.     Execution   Perform 3 consecutive high-hang cleans witho...

Block Clean

AKA Clean from blocks, clean off blocks   The block clean is an exercise that can serve a number of purposes depending on the lifter’s or coach’s goals.     E...

Block Clean High-Pull

AKA Clean high-pull from blocks, clean high-pull off blocks   The block clean high-pull is an abbreviated clean high-pull.     Execution   The block clean high...

Block Clean Pull

AKA Clean pull from blocks, clean pull off blocks   The block clean pull is an abbreviated clean pull used for various reasons.     Execution   The block clean...

Block Power Clean

AKA Power clean from blocks, power clean off blocks   The block power clean is an exercise that can serve a number of purposes depending on the lifter’s or coach’s goals. &nb...

Clean

The clean is the first part of the second of the two lifts (the snatch and the clean & jerk) contested in the sport of weightlifting (AKA Olympic weightlifting). The athlete lifts the barbell from...

Clean & Jerk

The clean & jerk is the second of the two lifts (the snatch and the clean & jerk) contested in the sport of weightlifting (AKA Olympic weightlifting). The athlete lifts the barbell first from ...

Clean Bench Pull (Staircase Pull)

AKA Clean bounce pull, clean staircase block pull, clean pull on stairs   The clean bench pull is a fairly rare partial pull variation that uses spring of the bar to increase speed.   ...

Clean Deadlift

The clean deadlift is a pull variation with a controlled speed into a standing position rather than a complete extension onto the balls of the feet like the clean pull.     Executio...

Clean Deadlift On Riser

AKA deficit clean deadlift, clean deadlift from deficit   The clean deadlift on riser is a variation of the clean deadlift that increases the range of motion.       ...

Clean Deadlift To Power Position

The clean deadlift to power position is a clean deadlift variation that stops in the clean power position rather than a completely standing position.       Execution   Set you...

Clean From Power Position

The clean from power position can be useful as both a technique drill and a training exercise for lifters with specific technical remediation needs or weaknesses.     Execution   B...

Clean High-Pull

The clean high-pull is a variation of the clean pull involving a more active upper body.       Execution   The clean high-pull is identical to the clean pull with th...

Clean High-Pull On Riser

The clean high-pull is a variation of the clean pull involving a more active upper body and a pull from the floor at a deficit.       Execution   The clean high-pull o...

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 bel...

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 s...