Exercise Library
Clean With No Jump No Contact
AKA Clean with no fun
AKA Clean with no fun
The clean with no jump no contact is a tricky clean variation that can help strengthen the turnover and encourage better leg drive and balance in the pull.
Most athletes will need to pull in their squat stance because the feet don’t move.
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.
Continue pushing the feet through the floor longer than you would in a clean to pull the bar somewhat higher before moving under, keeping the balls of the feet in contact with the floor throughout the lift.
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 jump 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 jump 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.
Most athletes will need to pull in their squat stance because the feet don’t move.
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.
Continue pushing the feet through the floor longer than you would in a clean to pull the bar somewhat higher before moving under, keeping the balls of the feet in contact with the floor throughout the lift.
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 jump 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 jump 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.
