How to Clean Tutorial with Glenn Pendlay

Glenn Pendlay also has a very nice three part “How to Clean” series. His approach to teaching the clean is similar to his awesome How to Snatch Tutorial Videos. I’ve learned a whole lot from it.

Part One: Correct Rack Position

Correct Rack Position

• hold the bar clean position
• bar not on clavicle but on shoulder muscle , hands stabalizing
• shoulder pushed forward and up elbows in

Jumping Position

• stand straight
• shoulders back
• bend knees a couple of inches, witchout bending forward
• jump and catch bar in rack position

• next , where ever you catch it , stop,stay there
• from there do a front squat
• take out hesitation, transition into one movement without that stop

• from hips, gradually go into the hole without a lot of hesitation

Clean Jumping Position

Part Two:

Clean Below the Knee Position

• shoulders pulled back
• bend knee
• bend hip
• slide bar down, bar in contact with the legs to below the kneecaps
• back tight, straight
• shins vertical, stay on your heels
• extending hip, knees stay bend
• stop at jumping position
• jump and catch, when you hit the first position from above
• take the stop out,
• gradually increase speed

Part Three: Taking it to the floor

Clean Starting Position

• shoulders pulled back
• bend knee
• bend hip
• slide bar down, bar in contact with the legs to below the knee caps
• back tight, straight
• shins vertical, stay on your heels
• bend knees
• weight shift to on ball of the foot
• reverse this, knees back, extend the hip, jump and catch it