Exercise Library
Clean With No Contact
AKA No-contact clean, clean with no brush
AKA No-contact clean, clean with no brush
The clean with no contact is a tricky clean variation that can help strengthen the turnover and encourage better leg drive in the pull.
Perform a clean without allowing the bar to touch your body during the extension, although still keeping it close. This will require you stay over the bar longer and extend more vertically.
Work hard to keep the arms long and relaxed until you’ve extended the body—the natural tendency will be to start rowing the bar up early.
Purpose
The clean with no contact will force a more aggressive vertical extension with the legs, and a more aggressive pull under the bar. It can help improve the lifter’s elevation of the bar with leg drive, improve the timing of the transition between the second and third pulls, correct an early second pull, or a tendency to lean the trunk back excessively at the top of the pull.
Programming
The clean with no contact can be programmed as the traditional clean would be, although it shouldn’t be used as a substitute entirely. It can also be used as a technique primer before clean training sessions, or as a somewhat lighter and less taxing clean variation between heavier training days.
Variations
The most common variation is to also use no hook grip during the lift. This reinforces the need to be aggressive with the grip on the pull under the bar and turnover. Often the clean with no contact is combined with no jump (keeping the feet planted on the floor).
Perform a clean without allowing the bar to touch your body during the extension, although still keeping it close. This will require you stay over the bar longer and extend more vertically.
Work hard to keep the arms long and relaxed until you’ve extended the body—the natural tendency will be to start rowing the bar up early.
Purpose
The clean with no contact will force a more aggressive vertical extension with the legs, and a more aggressive pull under the bar. It can help improve the lifter’s elevation of the bar with leg drive, improve the timing of the transition between the second and third pulls, correct an early second pull, or a tendency to lean the trunk back excessively at the top of the pull.
Programming
The clean with no contact can be programmed as the traditional clean would be, although it shouldn’t be used as a substitute entirely. It can also be used as a technique primer before clean training sessions, or as a somewhat lighter and less taxing clean variation between heavier training days.
Variations
The most common variation is to also use no hook grip during the lift. This reinforces the need to be aggressive with the grip on the pull under the bar and turnover. Often the clean with no contact is combined with no jump (keeping the feet planted on the floor).
