Tall clean

Tall Clean (Stand Clean, Drop Clean) — is a variation of the Clean in which the athlete starts standing straight with the bar hanging slightly lower than the hip crease and does not use the lower body during the pull. This exercise skips the initial pull from the floor and focuses on arm and foot work, catching the bar, and balance. This can be a useful variation to improve turnover, footwork and closeness. Try this if you struggle to pull with your arms in the second pull or if your bottom squat position is not solid as it should be.

performing

Stand with your feet hip-width apart. Deadlift the barbell until stand straight. Brace your core muscles and hold the barbell with straight arms, keeping your back straight and balance on mid foot.

Begin the lift by shrugging trapezius and standing on toes. Pull the bar up, using your arms to generate upward momentum.

While the barbell reaches its highest point, slide your feet to the sides, 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 Tall Clean is a full-body exercise that engages multiple muscle groups.

• During the initial deadlift, the glutes and quadriceps are activated, providing the force to lift the weight off the ground.
• In the beginning, 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 the bar 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.

Tall Clean excludes lower body except the calves from the first part of movement and is usually performed with a lower weights — 20−40% of the best Clean. In this variation, programming repetitions usually vary from 3 to 5. Sets can vary from 1−2 for a Clean warm-up to 5 for a balance or technique work.

The Tall Clean is often programmed on the light days or before the Clean to empathize proper catch and balance. The Tall Clean is usually performed as a warm-up before the Clean. It can also be used as a light weight finisher for technique work.

Variations

Different variations of the Clean used to train specific aspects:

Hang Power Clean above the knee. Start the lift from a hanging position, focusing on the second pull and catching.

Hang Muscle Clean above the knee. Lift the barbell without a squat from a hanging position, targeting the arm work and turnover.

Clean Turnover. Lift the barbell using only your arms, targeting the upper body and turnover speed.