Learning the Clean for GAA Athletes
As an athlete trying to build muscle, strength, and power, you want to get the most out of your time in the gym.
Many tools can be useful in this pursuit.
One set of tools is the Olympic lifts. That is, the Clean & Jerk, and the Snatch.
Completing these movements requires high force production and speeds, making them useful tools for improving power output and rate of force development. These are 2 key predictors of athletic performance.
They also involve high eccentric loading (the benefits of which I’ll explore in a future article) as you catch the barbell.
As a bonus, there’s no gym movement that looks better than a perfectly executed Olympic lift.
But if you tried them yourself, you’ve probably realised they’re not as easy as they look.
Lots of practice is needed before you can perform them safely and effectively.
I want to help you get started on that, looking at the Clean as a starting point.
Learning the Clean, Backwards
The clean is usually taught from the ground up.
That is, you start by learning to lift the bar from the ground to above the knees.
Then you learn to move the bar from above the knees to your chest height.
Then you learn how to catch the bar in the finish position, with intermediate steps along the way.
If this method works for you, great.
But in my experience, most issues occur in the catch position, and the transition into it.
For that reason, I prefer to coach people to start with the end in mind, perfecting that aspect first.
This not only leads to safer lifts, but also confidence in knowing that you can catch the bar safely when you get it up. Ultimately, it also means you’ll be able to use higher weights over time.
Step 1: The Catch
Learning the most important part of the clean is often left until last, and unsurprisingly, it’s where most people experience issues.
Often people end up catching the bar (win), but in a weak position, leaning backwards, with their back arched.
In this position, you’re relying on smaller muscles in the upper body (in the abdomen and lower back) to absorb the force of the bar.
As the weights increase, these muscles will be less able to withstand the force of the bar. This will potentially increase injury risk and definitely decrease the amount of weight you’re able to lift.
Instead, you should aim to finish in a position like a quarter front squat, with your butt back, your knees bent, and head facing forward.
This is known as the ‘power’ position.
You can try this now. Stand up, and lean backwards. How confident would you be if someone gave you something heavy to hold at your chest in this position?
To read the full article go to knowyourselfperformance.com/articles/training/clean
