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OFTry this Power Clean progression next time you’re in the weight room⚡️⬇️
Every clean day should be built with intention. We don’t just load the bar and hope for the best, we build it piece by piece.
1️⃣ Mobilize
Open up the joints that may limit your clean and create the range of motion you actually need.
- Banded Ankle
- KB Hip Shift
- Bench Lat Opener
2️⃣ Prime the CNS + Prep the Pattern
Move something fast. Wake up the nervous system. Prep the core to brace and integrate the pattern.
- Med Ball Overhead Throw 2x3
- Kettlebell/Plate Squat w/ Shift 2x5–10/side
- Plank Rollout 2x10
3️⃣ Clean Progressions
Build the movement piece by piece before going to the full lift.
A) High Hang Clean / Trap Bar Jump – 3x2ea
Dial in posture and the power position. Most misses happen when we lose this position as we go lower. Vertical drive — not hips slamming forward.
B) Hang Clean + Front Squat – 2x2ea
Own the power position above the knee. Land strong. Catch in good positions so heavier cleans don’t fall apart.
C) Pause Clean (2s pause at mid-shin) – 2 sets
Hip and shoulders rise together off the floor. No early knee extension. No bar drifting forward.
D) Full Clean
Working sets as programmed. Put it all together. Be aggressive. Send it.
Comment “CLEAN” and we’ll reach out to you about our remote & hybrid programming to see how we can help.
#AthleticPerformance #StrengthTraining #RemoteTraining #TheStandard
@offthefield
