The clean is one of the most dynamic, athletic, and explosive barbell movements in all of CrossFit. It blends strength, speed, coordination, timing, and technique into a single fluid lift. When done correctly, it’s powerful and efficient. When done poorly… well, your shins, wrists, and pride will definitely feel it.

In Week 2 of our Finish Strong: December Barbell Series, we’re breaking down the clean—its fundamentals, key technical cues, and common mistakes that hold athletes back. Whether you're new to Olympic lifting or refining your technique, this guide will help you lift with more confidence, power, and precision.

Why the Clean Matters in CrossFit

The clean is more than an Olympic lift—it’s a foundational athletic skill. It develops:

• Explosive power
• Coordination and timing
• Speed under the bar
• Strong front rack positioning
• Transference to thrusters, jerks, and WOD cycling

A strong clean makes you a stronger, more efficient CrossFit athlete. Period.

The Clean: Step-by-Step Fundamentals

1. The Setup

A great clean begins before the bar even leaves the floor.

• Feet hip-width apart
• Hands gripping just outside the legs
• Bar over midfoot
• Back flat, lats engaged, chest tall
• Hips slightly above the knees

Think: “Strong stance, tight back, ready to drive.”

2. The First Pull

This phase is about control, not speed.

• Drive through your legs
• Keep shoulders slightly over the bar
• Maintain constant tension
• Bar stays close—don’t let it drift forward

Your hips and shoulders rise together (no early hip pop!).

3. The Second Pull (The Explosion)

This is where the magic happens.

• Once the bar reaches mid-thigh, drive hard with the hips
• Shrug aggressively
• Pull yourself down—don’t pull the bar up
• Keep elbows high and outside

This is the most powerful part of the lift and where speed matters.

4. The Catch (Front Rack Position)

Timing + mobility = a clean catch.

• Elbows whip around fast
• Bar lands on the shoulders, not in the hands
• Abs and torso stay stiff
• Hips quickly drop to receive the bar

You should land with the bar securely racked on the front of your shoulders, elbows pointing forward, and a strong, upright torso.

5. The Stand

Drive through the legs and stand tall to finish the movement.

Technique Tips for a Better Clean

✔ Keep the bar close

The closer the bar stays to your body, the more efficient and powerful the lift.

✔ Be patient in the first pull

Most early errors happen because athletes rush off the floor.
Control first → explode second.

✔ Think “jump, then pull under”

This reinforces proper sequencing:

1. Leg drive
2. Hip extension
3. Fast turnover

✔ Fast elbows = better catch

A slow turnover leads to crashing the bar onto the shoulders.
Aim to whip the elbows through.

✔ Focus on footwork

Jumping too wide or landing on your toes throws off balance and power.

Common Pitfalls (and How to Fix Them)

❌ Early Arm Pull

Pulling too soon kills power.
Fix: Think “legs and hips first—arms last.”

❌ Swinging the Bar Away From the Body

Usually caused by hips driving forward instead of up.
Fix: Keep the bar tight and aim for vertical force, not horizontal.

❌ Catching With Low Elbows

Leads to wrist pain, rounded back, and unstable front rack.
Fix: Practice front rack mobility + fast elbow turnover drills.

❌ Rushing the Lift

Athletes speed everything up and lose positions.
Fix: Slow down the first pull; save speed for mid-thigh upward.

❌ Landing With Feet Too Wide

Common when athletes lack confidence dropping under the bar.
Fix: Practice consistent receiving positions and positional drills.

The Clean: Where Power Meets Precision

The clean is a beautiful combination of raw power and technical finesse. When you learn to blend timing, strength, and speed, the bar feels lighter, the movement feels smoother, and confidence skyrockets.

Week 2 is all about this lift—its variations, its impact on performance, and how to refine your technique rep by rep.

Stay tuned for Blog Post 2 later this week:

“Hang Clean & Power Clean: Variations for Speed and Strength”

Let’s finish strong—lifting smarter, faster, and more powerful than ever.

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