The muscle clean is an Olympic weightlifting clean variation that can help all level lifters develop greater upper body pulling strength, balance in the leg drive of the pull, and proper racking positioning in the clean.
In this article we will discuss five benefits of the muscle clean and how each can translate to increased performance in the clean.
Muscle Clean Exercise Demo
Below is a video demo on how to properly perform the muscle clean, which can be used to increase pulling strength, leg drive, and upper body pulling mechanics in the clean.
5 Benefits of the Muscle Clean
Below are five benefits of the muscle clean that coaches and athletes can expect when adding muscle clean variations within training programs.
Increased Turnover Strength
The muscle clean can be used with beginners and intermediate lifters to increase the second pull strength and turnover in the clean. By doing so, athletes/lifters may understand how to properly position and secure the barbell in the front rack while driving the elbows aggressively underneath the barbell.
Many athletes fail to stay active with the traps and forearms at the end of the pull and into the transition phases, which can result in an insecure front rack position and/or the barbell sliding excessively forward off the shoulders.
Bigger, Stronger Traps and Back
Some athlete and lifters lack the upper body strength to aggressively pull and finish the barbell after a successful first and second pull/leg drive. By adding muscle cleans into the training program, either during warm ups or as an accessory lift, you can help a lifter develop the strength, skill, and confidence to continue to pull through vertically all phases of the lift.
Staying Balanced in the Clean Pull
In the event a lifter is too far forward over the barbell, or pulling themselves backwards too much (allowing the knees to be forward in the bar’s path), the balance and timing of the clean will be negatively impacted. By using muscle clean, the lifter is forced to stay balanced in the entire foot and finish vertically due to the inability to jump forwards or backwards in a secure reviving position. By not jumping or allowing resetting of the feet either forwards or backwards, any unbalanced or poor technique in the pull will be seen by either unsuccessful muscle cleans or the need to move the feet forwards or backwards on the receiving position.
Higher Pulling Height on Barbell
Generally speaking, the higher an athlete can pull the barbell, the better. Increased barbell vertical displacement allows a lifter to secure a more stable front rack position (assuming the do not have issues with the transition underneath the barbell, etc).
The muscle clean teaches leg drive and aggression through the first and second pull to help maximize pulling strength and performance.
Train the Clean When Injured
At certain times in a weightlifter’s career they will be confronted with an injury that limits their ability to train how they regularly would. In the event a lifter hurts their ankle, knee, or even hip, the muscle clean can be a lower impact/less ballistic variation of a power or full clean. This will allow the athlete to train the pull, timing, and turnover phases of the clean until they are able to the full lift in the power/squat position.
Note, that this section does not say to disregard injuries, rather that you can be creative with muscle cleans so that you can train around injury. It is already advised to seek a qualified medical professional when suspecting injury of any kind.
Weightlifting Articles You Need to Read!
The below weightlifting articles are must-reads for any serious Olympic weightlifters, coach, and functional fitness athlete looking to maximize their snatch, clean, and/or jerk.
- Here’s Why Coaches Should Focus on Frequency in Weightlifting Sessions
- Why Doubles and Triples Can Increase Your 1RM
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