Cleaning Up The Clean: A Top Down Progression for Explosive Power


 Ah, the Clean! The Clean is a simple concept (get the bar from the ground to the shoulders), but complex in it's execution. But fear not, my friend, as this is a fairly easy movement to teach your athletes.

We connected with world class Weightlifting coach and founder of The Barbell WOD Dave Spitz to simplify your Clean coaching progression.

So, why should you consider adding the Clean to your coaching tool box? Dave explains a couple reasons:

  • Build powerful hips. 
  • Improve the rate of force production. More force = more speed.
  • Improve mobility and flexibility of the hips, shoulders and ankles.
  • Build courage. More courage = higher confidence on the field and in the weight room.

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About The Author

Colby Knepp is the man behind the Marketing at TrainHeroic. He's also a husband, father, strength coach, former rugby athlete and life-long learner. Colby is a big fan of a Moscow mules, ass-to-grass squats and Korean BBQ.