Exercise Library
Clean Lift-off
AKA Clean pull to knee
AKA Clean pull to knee
The clean lift-off is just the initial portion of a clean pull.
Set the clean starting position tightly and push with the legs through the whole foot against the floor similarly to a squat. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle. Stop when the bar reaches the knees and return to the floor. There is no pause in the top position.
Purpose
The clean lift-off trains strength, balance and posture in the first pull of the clean, and is helpful to allow a lifter to focus on it in isolation. The reduced range also reduces the systemic and local stress of the exercise, allowing it to be used in conjunction with more volume of other pulling exercises.
Programming
Generally the clean lift-off should be done for 2-5 reps per set anywhere from 80%-110% of the lifter’s best clean depending on the lifter and how much emphasis needs to be placed on speed versus strength, and how well they can control the position. Newer lifters whose cleans are significantly limited by technique will likely need to pull much heavier percentages to adequately train strength in the pull. In any case, the weight should not exceed what the lifter can do with proper positioning and technique and speed in the final extension.
As a strength exercise, it should be placed toward the end of a workout, but because it also involves some speed and technique, it’s generally best placed before more basic strength work like squats.
Set the clean starting position tightly and push with the legs through the whole foot against the floor similarly to a squat. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle. Stop when the bar reaches the knees and return to the floor. There is no pause in the top position.
Purpose
The clean lift-off trains strength, balance and posture in the first pull of the clean, and is helpful to allow a lifter to focus on it in isolation. The reduced range also reduces the systemic and local stress of the exercise, allowing it to be used in conjunction with more volume of other pulling exercises.
Programming
Generally the clean lift-off should be done for 2-5 reps per set anywhere from 80%-110% of the lifter’s best clean depending on the lifter and how much emphasis needs to be placed on speed versus strength, and how well they can control the position. Newer lifters whose cleans are significantly limited by technique will likely need to pull much heavier percentages to adequately train strength in the pull. In any case, the weight should not exceed what the lifter can do with proper positioning and technique and speed in the final extension.
As a strength exercise, it should be placed toward the end of a workout, but because it also involves some speed and technique, it’s generally best placed before more basic strength work like squats.
