What You Need To Know About Clean Workout

What You Need To Know About Cleans Workouts

Mai Delacruz

Mai Delacruz
Personal Fitness Trainer & Health Coach

Updated on 11/29/2022

15 Clean Workouts That Will Improve Your CrossFit Weightlifting Abilities, Improve your current talents and work on expanding your weightlifting repertoire. Workouts focused on the form are the best method to develop your explosive Power and enhance your abilities.

Regarding functional barbell movements, the clean is second only to the snatch in terms of difficulty.

Clean Technique

Position Your Feet: To begin, position your feet, so they are hip-width apart. Position hands on the barbell so they are about the same distance from hips as the width of your thumb. Hook your fingers around the barbell for a secure grip. Hold your abs tight.

During the pull, your hips and shoulders should lift at the same rate for the exercise to be performed correctly.

Wholly and rapidly extend both the hips and the knees. Raise your arms over your head and drag yourself beneath the bar.

When you reach the squat's bottom, bring the bar to the front rack position. At the peak of the exercise, you should finish by reaching complete hip and knee extension by standing tall.

Hold the bar in the racked position until you have reached full extension in both your hips and knees.

If the WOD asks for a "power clean," you should receive the barbell in a position that is halfway between a squat and a quarter squat. When the workout of the day (WOD) asks for a "muscle clean," they should receive the barbell in an upright posture.

If the workout of the day requires you to perform a "hang clean" or a "hang power clean," start the exercise with the barbell anyplace above the knees.


Workouts that don't pollute the environment source: Dave Lisson on Unsplash

Consider the following points of performance to have a "good reputation":

The barbell is placed on the ground as the first step (unless when a "hang" posture is necessary).

At the bottom of the squat, the crease in the middle of your hip should be lower than the crease in the middle of your knee (unless a "power" or "muscle" clean is necessary).

At the peak, you extend your hips and knees to their fullest extent before lowering the bar back to the starting position.

In the front rack position, you should position your elbows such that they are in front of the bar.

A helpful hint when doing the clean is ensuring that the first pull, when you move the bar from the ground to your thigh, is controlled and balanced. It is possible to change your stance and throw yourself off the balance if you tear or tug the bar off the ground. Because of this, you won't be able to complete the lift, especially if the weight is significant.

Clean Training Tips


The Power Clean has been given more depth.

Mark Rippetoe is a strength training teacher and author in the United States. Watch his video to pick up some helpful hints about how to improve your Clean training in terms of depth.

Get The Best Position On The Rack That You Can.

Having a solid rack position increases the likelihood that you will be able to stand up after doing a heavy clean. People often have highly tight latissimus dorsi and triceps tendon, which makes it normal for novices to have difficulty with posture. During your warm-up, rolling your lats, triceps, and wrists and stretching them will help you raise your elbows so the bar can more easily rest on your shoulders. It will allow you to gain a better grip on the bar.

Place the barbell into the back squat position and use the bar's weight to rotate one elbow up at a time while keeping your hands on the bar and your body straight. Stretching out with the bar is another fantastic way to improve it. To do this, place the bar into the back squat position, and use the bar's weight to rotate one elbow at a time.

A valuable piece of advice is to open your hands and let go of the bar if you have to surrender your grasp on it to bring your elbows up in the rack position.

A Well-Maintained Posture Is Equated To A Cleaner Appearance


When trying to do a powerful clean, it might be a real challenge if you have a tight mid-back due to spending a lot of time sitting at a desk. If you catch a clean with your mid-back rounded, it will force your elbows down, forcing you to grind up the squat. This may sap your energy and put undue strain on your wrists, which is a sure way to injure yourself.

Get It Right On The First Pull

A poor initial pull during the clean will result in significant difficulties since the weight being lifted is more than that during the snatch. It will help if you keep your shoulders above the bar during the initial pull while maintaining the same back angle. People frequently mistake allowing their hips to lift as soon as the bar begins to move. To avoid having the bar hit your knees, you need to make a minute adjustment to your knee position so it can glide past them. When you pull your knees behind you, you take the pressure off your legs and place them on your back.

Your legs will be ready to go into the extension according to the pressure you can maintain on the front of the foot.

Clean Workouts


Develop your explosive Power and enhance your weightlifting skills by including these clean routines into your training routine.

Clean Battery

For the burden

  1. One rep max Squat Clean
  2. Rest 10 minutes
  3. Then, an eight-minute AMRAP comprising the following:
  4. The cleans make up 90% of the 1RM.

To finish the Clean Battery challenge, you will need to combine the results of two separate tests. After you have determined your one-rep maximum in the squat clean, you will need to take a short break and do an eight-minute AMRAP (as many reps as feasible) at 90 percent of your one-rep maximum.

John Giordano

To Allow Time

  1. 37 Squat Cleans (185/135 lb)


  1. The reps for the time are 21-15-9.
  2. Cleans (135/95 lb)

Ring Dips


Perform as many Cleans and Ring Dips as you can in as little time as possible while the clock is running, starting with 21 Cleans and 21 Ring Dips, then moving on to 15 Cleans and 15 Ring Dips, and finally, 9 Cleans and 9 Ring Dips. The exercise known as "Elizabeth" may be completed using either squat cleans, commonly prescribed, or Power cleans, which are also occasionally referred to as "Power Elizabeth."

The time that is displayed on the clock when the final repeat (the 9th Ring Dip) has been finished is the score.

Pleasant Occasions for "Elizabeth"

  • Beginner: 10-14+ minutes 
  • Intermediate: 7-10 minutes
  • For Experts: between 4 and 7 minutes
  • Elite: <4 minutes

Suggestions And Methods

When necessary, divide the Ring Dips into manageable sets right from the start of the exercise. If you push yourself to your absolute limit on the Ring Dips, you will be forced to stay at the rings and execute singles while pausing for several seconds between sets.

Because Squat Cleans are more taxing on the muscles than Power Cleans, you should divide the repetitions into smaller sets when you do them. Experiment with one of the following rep schemes, and take a little break in between sets:

  1. The following scores are possible in Round 21: 6, 5, 4, 3, 2, 1 or 6, 5, 5, 5
  2. 5, 4, 3, 2, 1, or 5, 5, 5 for the 15th and final round.
  3. The results of Round 9 are 4, 3, 2, or 5, 4.
  4. If you are going to do Power Cleans, you should try to get massive sets throughout rounds 21 and 15, and you should try to go the entire round without breaking.

The Intentional Stimulus

The Intentional Stimulus

If you've been doing squat cleans, your triceps should be on fire; if you've been doing Elizabeth, your quads should be burning. You should feel emotionally drained and physically spent if you've been doing Elizabeth. The mental component of "Elizabeth" is significant, particularly for athletes who are unsure of their capabilities concerning dips. You'll find yourself continually balancing the benefits (sound) of intensity with the risks (evil) of burnout, which is a challenging position to be in. You should be able to complete "Elizabeth" in around ten minutes if you scale it down; nevertheless, you shouldn't be able to walk away from it entirely undamaged because it should still hurt.

Options For Scaling

The classic work "Elizabeth" is a standard that ought to be finished in a reasonable amount of time. Squat Cleans or Power Cleans are both acceptable variations for this exercise. Before you begin, decide on the approach or method you will use and remain consistent with that choice. Reduce the weight you use for the Cleans and adjust how you perform the Ring Dips so that you can finish the work in under ten minutes.


  • 15-12-9 repetitions for the duration of:
  • Cleans (115/75 lb)
  • Ring Dips



  • 15-12-9 repetitions for the duration of:
  • Cleans (75/55 lb)


To Allow Time

  • 1 Squat Clean (185/135 lb)
  • 10 Parallette Handstand Push-Ups
  • 2 Squat Cleans (185/135 lb)
  • 9 Parallette Handstand Push-Ups
  • 3 Squat Cleans (185/135 lb)
  • 8 Parallette Handstand Push-Ups
  • 4 Squat Cleans (185/135 lb)
  • 7 Parallette Handstand Push-Ups
  • 5 Squat Cleans (185/135 lb)
  • 6 Parallette Handstand Push-Ups
  • 6 Squat Cleans (185/135 lb)
  • 5 Parallette Handstand Push-Ups
  • 7 Squat Cleans (185/135 lb)
  • 4 Parallette Handstand Push-Ups
  • 8 Squat Cleans (185/135 lb)
  • 3 Parallette Handstand Push-Ups
  • 9 Squat Cleans (185/135 lb)
  • 2 Parallette Handstand Push-Ups
  • 10 Squat Cleans (185/135 lb)
  • 1 Parallette Handstand Push-Up


Only the top of the head must be able to go below the top to complete the handstand push-ups.

This workout consists of ascending squat cleans and descending parallel handstand push-ups, gets more accessible and more difficult simultaneously, and is relatively unusual. Be careful to maintain your core engaged the whole time you're working out, and make sure to complete a special warm-up for your arms and shoulders before you start.

More Power In The Clean And Jerk

  1. 5. ERIN
  2. 5 Rounds To Beat The Clock
  3. Fifteen sets of a split clean with dumbbells (40/30 lb).
  4. 21 Pull-Ups


On the split clean, cut down on the weight and the number of reps. Make adjustments to the pull-up so that you may finish each round in three or four sets. This workout is relatively short compared to previous Hero WODs, and as such, it should not stretch out into a drawn-out ordeal.

  • Optional Step in Between

Five rounds to determine the winner of:

  1. 12 dumbbell split cleans
  2. 15 pull-ups
  3. Men: 35-lb. dumbbells
  4. Women: 20-lb. dumbbells

Beginner Option


  • Four circuits for the total time of:
  • Ten dumbbell split cleans.
  • 12 ring rows in total
  • Men: 20-lb. dumbbells
  • Women: 15-lb. dumbbells


To Allow Time

  • 30 clean and jerks at 135/95 pounds each.
  • Perform 30 sets of clean and jerks against the clock. There is no difference between a power clean and a comprehensive clean. After completing the clean, you can reset the bar or catch it in the rack position for the clean and proceed immediately into the jerk without pausing. It is permitted to do push jerks or split jerks, and there is a prohibition against snatching.
  • Your score is the time it takes you to perform all thirty repetitions.

Positive Developments for "Grace" (source)

  • Beginner: 6-7 minutes
  • Intermediate: 4-5 minutes
  • For Experts: Three to Four Minutes
  • Elite: <2 minutes

Suggestions And Methods


If you are not yet capable of completing "Grace" in a single extensive set of 30 reps, decide before the workout begins how you will break up the reps. For instance, you could do six sets of 5, cascading or descending rep schemes such as 12-8-6-4, or even 30 singles with little to no rest between each one. Maintain focus on the objective, even if it becomes problematic.

The Intentional Stimulus

The word "Grace" need to have an airy quality, and you should be able to complete the repetitions rapidly without needing to take significant breaks. This WOD should leave you breathless and drenched in sweat like you finished a mile run at a breakneck pace.


One of the most challenging CrossFit benchmark exercises is called "Grace." It would help if you lightened the load to execute numerous reps without taking a break and finish all of the representatives within 5 minutes. Athletes who are not as experienced in Olympic lifting should take their time to practice the mechanics of each action and substantially lessen the weight they are lifting.

  • Optional Step in Between
  • 30 sets of clean and jerks for time (115/75 pounds)

Beginner Option

  • Thirty sets of clean and jerks for time (75/55 pound weights).

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