Exercise Library
Stage Clean
The stage clean is a clean broken up into progressively longer ranges of motion until reaching a complete clean. For example, a pull from the floor to the knee, then from the floor to the hip, then a complete clean.
For all partial finish positions, ensure proper balance over the whole foot and that the position is identical to where you’d be at that point of a clean. An exception is if one stage is the hip with the intent to keep the shoulders in front of the bar like in a pull to hip.
The final stage is always a complete clean.
Purpose
The stage clean is a way to reinforce specific segments and positions in the pull, and to be able to immediately apply the technique and feel of these segments to the complete clean to achieve a better execution.
Programming
Generally the stage clean should be done for 1-2 reps per set anywhere from 60%-85% of the lifter’s best clean depending on experience and positions. The weight should not exceed what the lifter can do with proper positioning and technique or the purpose is defeated. It can be used before conventional cleans as preparation, or as a standalone exercise in lighter clean sessions.
For all partial finish positions, ensure proper balance over the whole foot and that the position is identical to where you’d be at that point of a clean. An exception is if one stage is the hip with the intent to keep the shoulders in front of the bar like in a pull to hip.
The final stage is always a complete clean.
Purpose
The stage clean is a way to reinforce specific segments and positions in the pull, and to be able to immediately apply the technique and feel of these segments to the complete clean to achieve a better execution.
Programming
Generally the stage clean should be done for 1-2 reps per set anywhere from 60%-85% of the lifter’s best clean depending on experience and positions. The weight should not exceed what the lifter can do with proper positioning and technique or the purpose is defeated. It can be used before conventional cleans as preparation, or as a standalone exercise in lighter clean sessions.
