In this article we will discuss the scarecrow clean, and clean variation that can be used by beginners and more advanced athletes alike to improve the turnover phases of the clean and timing in the receiving position. In the below article we will discuss what the scarecrow clean is, how it is performed, and why coaches and athletes should program them into training sessions.
What is a Scarecrow Clean?
A scarecrow clean is a clean variation that can be used to educate and reinforce proper turnover mechanics in the clean. In the video below, the scarecrow clean is performed with an empty barbell. Note, that the lifter comes to a complete pause at the top, being sure to keep the elbows high and body erect before turning turning the bar over and meeting it with the shoulders.
Who Should Do Scarecrow Cleans?
Scarecrow cleans are an exercise that can generally be done by most levels of lifters, both non-weightlifters and weightlifters. Below are two groups of individuals who would benefit from performing scarecrow cleans.
Beginners
Beginner lifters can be taught scarecrow cleans during their clean technique progressions to help them grasp how to receive the barbell more securely. This is often done either as a standalone movement or added at the end of the pulling phases (first, second, etc). This can help reinforce vertical forearms and aggressive turning over of the bar at the top of the pill, which also helping establish better timing with the lifter moving their feet and meeting the bar.
Weightlifters and Fitness Athletes
The scarecrow clean is a great primer exercise to be done as part of the warm-up progressions for more clean and jerk intensive training sessions/WODs. Often, this exercise is done with the barbell only (as the goal is timing and not strength), and therefore makes it a great movement to plug into a lifters/coaches clean warm-up (which may also include tall cleans, 3-position pulls, etc). For lifters who have issues with slow elbows and meeting the bar, this can also be a helpful technique movement as well.
4 Benefits of the Scarecrow Clean
Below are four (4) benefits of the scarecrow clean that coaches can expect for most level lifters and athletes.
Better Receiving Position
The scarecrow clean can be used to help athletes and beginner lifters secure a better receiving position in the clean, as it reinforces proper upper body aggression, speed, and barbell placement (on the front of the shoulders). This can be helpful for lifters who may have the barbell slide around on them, hit them in the neck, etc.
Faster Elbows
Fast elbows is a cue often given to help lifters who may be hesitant and/or lack the aggression to assume a strong, chest and elbows up receiving position. By having the lifter start in the scarecrow clean, you minimize all other technical distractions and solely focus on their ability to move the elbows (and feet) quickly.
https://www.instagram.com/p/BWLeIT4Ahq1
Quicker Footwork
Some lifters may lack speed underneath a barbell not because of poor pulling mechanics but rather due to lack of proper footwork (assuming the front squat position) and/or ability to forcefully pick their feet up. While this is often an automatic process in more advanced lifters, coaches can work to develop this with the scarecrow clean. By having a lifter start at the top of the pull, you minimize any upwards momentum of the barbell and therefore make the lifter become faster moving underneath the barbell so that they may properly receive it.
More Active Upper Body
The scarecrow clean reinforces proper joint mechanics at the highest point of the clean pull, specifically where the lift elevates their elbows and brings the forearms as vertical as possible prior to running over the barbell. By having the lifter perform an upright row with a pause, you can also help them engage the same muscle groups involved in the top of the pulling phases of the clean (rear shoulders, traps, arms).
How to Program Scarecrow Cleans?
Scarecrow cleans can be performed as a technique primer before clean and jerk sessions, during class warm-ups, or as an accessory movement for lifters who lack proper mechanics during the turnover phases of the clean. I find they can be helpful for lifters who release the grip too early in the turnover phase of the barbell.
The scarecrow clean is a movement that should be done with an empty bar to very light weight, as it is not a movement used to develop upper body strength. If you are using this in the accessory blocks of a training session, you could pair it with an upright row as well. It is recommended to perform scarecrow cleans for 3-4 sets of 3-5 repetitions, with very light weight.
More Clean Technique Articles
Take a look below at the clean and jerk technique articles to improve common clean and jerk mistakes.
- 4 Weightlifting Complexes to Increase Confidence, Technique, and Strength
- Split Jerk Drills to Improve Your Technique
Featured Image: @sanne.klerx on Instagram
