Clean – Exercises to Promote Fat Loss
The Clean is a lift that requires power, posture, skill and strength.
1. Get the best rack position you can
A strong rack position improves your chances of standing up out of a heavy clean. It is common for beginners to struggle with the position as people often have incredibly tight lats and triceps. Rolling the lats, triceps and wrists and stretching them during your warm-up will help get those elbows higher and the bar comfortably resting on the shoulders whilst gripping the bar.
Stretching out using the bar is also a fantastic way to improve it, place the barbell into the back squat position, and use the weight of the bar to rotate one elbow up at a time whilst keeping the hands on the bar and the body straight.
Tip: If you have to sacrifice gripping the bar in the rack position to have your elbows up, sacrifice the grip and open your hands.
2. Good Posture Equals a Better Clean
Having a tight mid-back from all those hours racked up at the desk can be a complete hindrance on a strong clean. Catching a clean with a rounded mid-back will force the elbows down and cause you to grind up the squat which can zap the energy from you and put unnecessary pressure onto the wrists – which is a one-way ticket to injury. Kelly Starrett shows us the way to work on that area:
In addition, overhead squats are a great way to improve your mobility, if you can do a clean-grip overhead squat without the bar falling forward and you can front squat more than your best clean without your back rounding, consider your posture fit for purpose!