no feet clean
No feet Clean (Clean with no split, Clean with no jump) — is a Clean variation that involves lifting a barbell from the platform to front squat as in the regular Clean, but without moving the feet from their initial starting position. The No feet Clean is a great exercise for emphasizing explosiveness, balance, and proper technique. When the feet remain stationary, it reinforces the importance of generating power primarily from the hips and lower body while maintaining precise bar control, making it an advanced variation that helps enhance overall clean skill and strength. Athletes can more easily address their technique issues if they are grounded with their feet, which helps them feel more balanced during the lift.
performing
Stand with feet shoulder-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. 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 feet 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 feet Clean reps programming vary from 1 to 5 and load from 50 to 90% of the best Clean (pro athletes can perform this exercise up to 100% of their best Clean). Sets vary at the same rate depends on performed weight and goal.
It is a highly coordinated exercise and is usually performed before Clean, Clean and Jerk, Pull or Squat, but after Power or Muscle Clean. It can also be performed as a light variation during the deloading phase.
The No feet Clean can be a useful variation to refine technique. Athletes can work on specific aspects of the lift, such as the second pull and lower body power distribution. If the athlete is jumping forward or backward, he can address his problem with this exercise.
Variations
Different variations of the No feet Clean used to train specific aspects:
Hang No feet Clean. Start the lift from a different hanging position (below or above the knee), focusing on the second pull, positioning and timing.
No feet Power Clean. Catch the barbell in a partial squat without feet splitting, emphasizing full hips extension.