3 Stage Clean - Fix Your Clean Series

NEARLY EVERY ERROR IN THE CLEAN IS CAUSED BY AN ERROR IN THE PULL.

The 3 Stage Clean might be just what you need if you think this is the problem! The 3 Stage Clean is an exercise that can be used as a warm-up for lifters who are more accustomed to the clean or as the primary exercise for lifters who are just starting out in the clean. It is intended to reinforce the correct positions that are used in the clean.

Perform by execute a clean with three pauses during the course of the pull.

1-2 “ above the ground:

With foot pressure directly in the midfoot, this position should have the shoulders above the hips and the hips above the knees.

Directly above the knee:

The angles above should be maintained in this position, but the shins should be straight. The shoulders are still above the hips, the hips are still above the knees, and foot pressure is still in the middle of the foot. Here, being too far into the rear of the foot is a common mistake at this stage.

Power/ High Thigh Position:

The bar is in the hips, the torso has a small horizontal lean maintaining the shoulders over bars position vertical, and the knees are still bent in this position. Before violently exploding up to finish the clean, foot pressure remains in the middle of the foot here.