no contact clean
No contact Clean (Muscle squat Clean) — is a Clean variation that involves lifting the barbell from the floor to front squat in a single explosive motion without allowing the bar to make contact with the lifter’s hips or upper thighs. This variation emphasizes the importance of generating power primarily from the hips and legs and requires precise positioning to complete the lift. It is an advanced and technically demanding exercise that improves a lifter’s ability to accelerate the barbell while maintaining a close and controlled bar path. It is also a great exercise for arm involvement after full extension. The No contact Clean is usually performed without moving the feet.
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.
Keep the bar close to your thighs, but don't allow the bar to make contact with it. Once your hips and knees are fully extended, shrug your trapezius and get up on toes. Simultaneously pull the barbell upward with arms.
While the barbell reaches its highest point, keep your feet stationary, catch the barbell on your deltoids and squat into a deep position. The bar should be aligned with your mid-foot, your chest up, and your elbows pointing in front of you.
Stand up from squat and extend hips and knees fully while stabilizing barbell. Control the descent of the barbell back to starting position.
The No contact 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.
- Afterwards, the glutes and quads become the main muscles that drive the transition into a deep squat. Rising also requires the use of adductors.
- 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 No contact Clean reps programming vary from 1 to 3 and load from 50 to 80% of the best Clean. Sets vary from 3 to 5 depends on performed weight and goal.
It is a highly coordinated exercise and is usually performed before Clean, Clean and Jerk, Pull or Squat. It can also be performed as a light variation during the deloading phase.
The No contact Clean can be a useful variation to refine technique. Athletes can work on closeness and lower body power distribution. If the bar path is shifted forward or backward, the athlete can use this exercise to address the problem and learn how to maintain proper back angles.
Variations
Different variations of the No contact Clean used to train specific aspects:
No contact Muscle Clean. Catch the barbell without squat and hip or thigh contact, focusing on the second pull, and turnover.
No contact Power Clean. Catch the barbell in a partial squat without hip or thigh contact and feet splitting, emphasizing full hip extension and closeness.
No contact High Clean Pull. Pull to navel without hip or thigh contact, focusing on positioning and balance.