muscle clean
Muscle Clean — is a Clean variation that involves lifting the barbell from the platform to deltoids in a single, explosive motion with no lower body involvement after the second pull, except the calves. In this variation, the athlete utilizes the shoulders, trapezius, and upper back muscles to propel the bar upward. The muscle Clean emphasizes power, shoulder stability, and control, and reinforces proper bar path and positioning. This exercise is beneficial for developing explosive pulling power and enhance the efficiency of the arm work and turnover.
performing
Stand with feet hip-width apart, toes pointing slightly outward. Barbell should be positioned over balls of feet. Grasp the barbell with overhand grip, fist wider than shoulders. Move shins toward barbell. Keep your back straight, chest up, and shoulders over the bar.
Begin the lift by pushing through your legs, keeping your back straight and the bar close to your body. As the barbell passes your knees, extend your hips, then knees explosively, generating upward momentum. Keep your arms engaged, but not bent.
Once your hips and knees are fully extended, shrug your trapezius and get up on toes, then pull the barbell upward with arms catch the barbell on your deltoids keeping legs straight. The bar should be aligned with your mid-foot, your chest up, and your elbows pointing in front of you.
The Muscle Clean is a full-body exercise that engages multiple muscle groups.
- During the initial pull, the glutes and quadriceps are activated, providing the force to lift the weight off the ground.
- As the lift continues into explosive hip extension, the glutes team up with other powerful muscles to generate the force needed for full extension.
- During the second pull, the calf muscles play a crucial role in plantarflexing the foot, and the upper trapezius muscles lift the shoulder blades, while the biceps and deltoids help keep the bar close to the body and pull even higher.
- The erector spinae, abdominals and other core muscles that support the spine are responsible for the safety and stability of the lift.
- The stabilizers in the pull are also the calves, lats, and hamstrings. The rotator cuff, serratus anterior and rhomboid muscles stabilize the shoulder and scapula.
Muscles working
Programming
Programming Clean variations can vary depending on an individual's goals, experience level, and overall training plan. For beginners, it’s crucial to focus on learning proper technique and gradually increasing the weight. More advanced lifters may incorporate specific Clean variations into Olympic weightlifting routines and vary the intensity and volume over time.
The Muscle CLean reduces the squat and also requires a higher pull. It is usually performed with a lower weights — 30−55% of the best Clean. In this Clean variation, programming repetitions usually vary from 1 to 5. Sets can vary from 1−2 for a pre-clean warm-up to 5 for a technique work. The Muscle Clean is often programmed on the light days or before the Clean to empathize proper power distribution during the pull and arm work.
Variations
Different variations of the Clean used to train specific aspects:
Hang Muscle Clean. Start the lift from a hanging position, focusing on the explosive extension, arm work and turnover.
Clean Turnover. Perform the lift while standing straight, emphasizing arm work and turnover.