May 23rd, 2023 4:54 PM Mr. Q Categories: Barbell
The barbell Olympic clean is a dynamic weightlifting exercise that targets multiple muscle groups, including the legs, hips, back, shoulders, and arms. It is an explosive movement that involves lifting the barbell from the floor to the front rack position. The Olympic clean develops strength, power, and coordination, making it a fundamental exercise in Olympic weightlifting.
Possible Stretches to do prior to exercise:
- Hip flexor stretches
- Hamstring stretches
- Shoulder stretches
Warmups to do prior to exercise:
- Perform light cardio exercises like jogging or jumping jacks to increase blood flow and warm up the body.
- Do some dynamic stretches for the hip flexors, hamstrings, and shoulders, such as leg swings, hip circles, and arm circles.
- Perform a few sets of lighter weight exercises that engage the lower body and upper body, such as bodyweight squats and shoulder presses.
How to select the proper weight: Choose a weight that allows you to maintain proper form and control throughout the exercise. It is recommended to start with a lighter weight when learning the technique and gradually increase the weight as you become more comfortable and confident. Seek guidance from a qualified coach or trainer to determine the appropriate weight for your skill level.
- Start with the barbell on the floor in front of you, standing with your feet hip-width apart and toes pointed slightly outward.
- Bend at the hips and knees to lower into a squat position, reaching down to grip the barbell with a slightly wider than shoulder-width grip, palms facing towards you.
- Keep your back straight, chest up, and core engaged.
- Begin the movement by driving through your legs and hips, explosively extending them to generate upward momentum on the barbell.
- As the barbell rises, continue pulling it upwards by shrugging your shoulders and pulling your elbows high and to the sides.
- Simultaneously, drop under the barbell by quickly pulling yourself into a partial squat and rotating your elbows forward to catch the barbell in the front rack position.
- Stand up with the barbell, extending your hips and knees, and fully straightening your arms.
- Lower the barbell back down to the starting position by reversing the movement, bending at the hips and knees, and controlling the descent of the barbell to the floor.
- Repeat the movement for the desired number of repetitions.
How to reduce the difficulty: To make the exercise easier, you can:
- Use a lighter weight or even just a barbell to focus on mastering the technique and maintaining proper form.
- Focus on the first part of the movement (from the floor to the mid-thigh) and practice the explosive extension of the legs and hips.
How to increase difficulty: To make the exercise more challenging, you can:
- Increase the weight you’re using, gradually adding more weight plates to the barbell.
- Increase the speed and explosiveness of your leg and hip extension during the pull.
- Focus on the full movement, including the catch and front rack position.
- Beginner: 8-12 reps
- Intermediate: 12-15 reps
- Advanced: 15-20 reps
Estimated time for exercise: 10-15 minutes
Body Group:Full Body
Muscle Group(s):Calves, Forearms, Gluteus, Hamstring, Quadriceps, Shoulders, Upper back
Secondary:Hamstrings, Glutes, Trapezius, Deltoids