Clean Exercises
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Floating Clean Pull

AKA No-touch clean pull, hang clean pull   The floating clean pull is a variation of the clean pull in which the bar doesn’t return all the way to the floor between reps.   &n...
Floating Clean Pull On Riser

AKA No-touch clean pull on riser, hang clean pull on riser, riser hang clean pull, riser floating clean pull   The floating clean pull on riser is a variation of the clean pull in which the b...
Floating Halting Clean Deadlift On Riser

The floating halting clean deadlift on riser is a pull variation of the halting clean deadlift that increases the range of motion and better strengthens the lowest range of motion.     Ex...
Halting Clean Deadlift

AKA Pause clean deadlift   The halting clean deadlift is a pull variation that stops short of full extension at the top to strengthen and reinforce the position of the lifter over the bar d...
Halting Clean Deadlift On Riser

AKA Pause clean deadlift on riser   The halting clean deadlift on riser is a pull variation of the halting clean deadlift that increases the range of motion.     Executio...
Hang Clean

The hang clean is a basic variation of the clean with a number of variations and purposes.     Execution   With a clean grip, lift the bar to the standing position. Lower t...
Hang Clean Pull

The hang clean pull is a variation of the clean pull that begins in the hang position instead of with the bar on the floor.       Execution   Stand with the bar in a c...
Hang Power Clean

The hang power clean is a simple variation of the hang clean in which the bar is received above a parallel squat.     Execution   With a clean grip, lift the bar to the sta...
Hip Clean

The hip clean is a specific variation of the hang clean in which the bar begins in (or as near as possible) the crease of the hip.     Execution   Stand tall with the bar i...
Muscle Clean

The muscle clean is a much less commonly used exercise than its snatch counterpart, the muscle snatch, but can be very useful in many cases.     Execution   Start with th...
Power Clean

The power clean is the most basic variation of the clean; the only difference is the height at which the bar is received.       Execution   Begin the lift exactly as y...
Power Clean Into Front Squat

The power clean into front squat is a hybrid exercise that combines a power clean and front squat into a single exercise, but is different from a power clean + front squat complex.     &nb...
Press In Clean (Sots Press)

AKA Sots press   The press in clean is a mobility and strength exercise for the receiving position of the clean. It is also call the Sots press after lifter Viktor Sots who popularized it (...
Segment Clean

AKA Pause clean   The segment clean is a variation of the clean that introduces a pause or pauses during the pull.       Execution   The segment clean is ...
Slow Motion Clean

The slow motion clean is a basic technique exercise for the clean to help the lifter better adjust and feel positions and balance throughout the lift.     Execution   Perform a cle...
Slow Pull Clean

The slow pull clean is a variation of the clean used to train certain technique and physical elements such as timing and aggressiveness.        Execution   The ...
Split Clean

The split clean was the traditional form of the clean until the 1950s and 1960s when the squat style now used today began to take over. Its primary use now is by masters lifters with limited mobility ...
Stage Clean Pull

The stage clean pull is a variation of the clean pull in which the bar is lifted to progressively higher positions with each rep in the set.       Execution   Perform a clean ...
Tall Clean

AKA Clean pull-under, dead-hang clean   The tall clean is an abbreviated clean variation in which the pull under the bar is isolated.     Execution   Stand tall ...
Tall Muscle Clean

The tall muscle clean is the isolated upper body motion of the third pull of the clean.     Execution   Stand with a clean grip on a bar hanging at arms’ length. Pull the elb...
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