Muscle Clean

The technique teacher — builds perfect bar path, strengthens turnover mechanics, and develops upper body pulling power without hip drive

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⚡ Quick Reference

Aspect	Details
Pattern	Olympic / Pull
Primary Muscles	Traps, Shoulders, Upper Back
Secondary Muscles	Hamstrings, Glutes, Forearms
Equipment	Barbell (light to moderate loads)
Difficulty	Beginner
Priority	Common

Movement Summary

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🎯 Setup

Starting Position

1. Bar position: Can start from hang (hip or mid-thigh) or floor
   • Hang position is most common for muscle cleans
   • Bar rests lightly against thighs
2. Grip: Hook grip or standard overhand grip
   • Just outside shoulder width
   • Same as power clean grip
3. Foot position: Hip-width stance, toes slightly out (5-15 degrees)
   • Feet flat and stable
4. Body position:
   • Standing upright or slight forward torso lean (if from hang)
   • Hips pushed back slightly
   • Chest up, shoulders back
   • Arms straight and relaxed
5. Key difference from power clean:
   • More upright starting position
   • No deep hip hinge
   • No explosive triple extension intended

Equipment Setup

Equipment	Setting	Notes
Bar type	Olympic barbell	Proper spin for turnover
Plates	Light weight (25-35% of power clean)	Technique exercise, not max effort
Platform	Optional	Not required for light loads
Shoes	Weightlifting or flat shoes	Stable base

Starting Position Cue

"Stand tall with bar at thighs, chest proud, arms hanging like ropes — no hip loading, just ready to pull"

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🔄 Execution

The Movement

Starting Pull

What's happening: Initiate the pull with upper body only

1. Begin pulling bar straight up along body line
2. No hip drive or jump — this is the key difference
3. Keep bar close to torso throughout
4. Rise onto toes naturally as bar ascends
5. Breathing: Breath held from start

Tempo: Controlled and smooth (1-2 seconds)

Feel: Pure arm and upper back pull, minimal lower body

Key cue: "Pull the bar up like a strict upright row — no hip help"

High Pull Phase

What's happening: Maximum upward pull with high elbows

1. Continue pulling bar as high as possible
2. Elbows go high and outside — lead the movement
3. Bar travels in straight vertical line close to body
4. Shrug shoulders aggressively at top of pull
5. Rise fully onto toes

Position: Bar reaches chest/neck height, elbows high

Feel: Like an aggressive upright row at the top

Key cue: "Elbows high and outside — pull to chin level"

Turnover & Catch

What's happening: Fast elbows around, receive bar on shoulders

1. Rapidly rotate elbows around and under bar
2. Bar transitions from hands-over to hands-under
3. Bar lands on front of shoulders (anterior delts)
4. Catch while standing upright — no squat
5. Elbows finish high, pointing forward

Position: Standing tall, bar on shoulders, full extension

Key cue: "Fast elbows around — punch through to front rack"

Finish Position

What's happening: Complete the rep in standing position

1. Full hip and knee extension
2. Bar secure on front of shoulders
3. Elbows high (parallel to floor or slightly higher)
4. Core braced, chest up
5. Breathe out at completion

Finish position: Standing tall, bar in perfect front rack

Descent

What's happening: Control bar back to starting position

1. Tip elbows down to roll bar off shoulders
2. Control bar back to thighs
3. Reset position or continue next rep
4. Maintain tension throughout

Option: Can drop bar if using bumper plates

Key Cues

Primary Cues

• "No hips, all arms" — eliminate hip drive completely
• "Strict upright row to front rack" — the essence of the movement
• "Elbows high, bar close" — perfect bar path
• "Stand tall, no squat" — catch in full standing position

Tempo Guide

Goal	Tempo	Example
Technique	2-0-1-2	2s pull, no pause, 1s turnover, 2s descent
Strength	1-0-1-2	Faster pull, controlled descent
Turnover Speed	1-0-X-2	Explosive turnover practice

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Traps	Primary pulling muscle, shrug at top	█████████░ 90%
Shoulders	Pull and stabilize bar, front rack position	████████░░ 85%
Upper Back	Scapular retraction, keep bar close	████████░░ 80%

Secondary Muscles

Muscle	Action	Activation
Forearms	Grip maintenance, bar control	███████░░░ 70%
Hamstrings	Minimal hip extension (passive)	████░░░░░░ 40%
Glutes	Minimal hip stability	████░░░░░░ 40%

Stabilizers

Muscle	Role
Core	Maintain rigid torso during pull
Erector Spinae	Spinal position maintenance
Lats	Keep bar close to body throughout pull

Muscle Emphasis

Muscle clean emphasizes: Upper body pulling strength and turnover mechanics. This is intentionally NOT a full-body power movement — it isolates the arms, shoulders, and upper back to teach proper bar path and strengthen the catch position.

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🎁 Benefits

Why Perform Muscle Cleans

Technique Development

Teaching perfect bar path:

• Removes explosive hip drive to isolate arm path
• Forces bar to travel in straight vertical line
• Exposes looping or swinging bar path errors
• Builds kinesthetic awareness of correct pulling pattern

Ideal for: Beginners learning Olympic lifts, athletes with bar path issues

Turnover Strength

Strengthening the catch:

• Develops strength in the turnover phase
• Builds confidence catching bar on shoulders
• Strengthens front rack position isometrically
• Improves elbow speed and positioning

Ideal for: Anyone struggling with slow or weak turnover mechanics

Upper Body Strength

Building pulling power:

• Develops trap and upper back strength
• Strengthens shoulder girdle
• Improves grip strength
• Builds muscular endurance in pulling muscles

Ideal for: Accessory work for Olympic lifts or general upper body development

Rehabilitation & Regression

Safe alternative:

• No explosive spinal loading
• Lighter weights than full power cleans
• Maintains Olympic lift pattern with reduced risk
• Keeps technique sharp during injury recovery

Ideal for: Deload weeks, injury recovery, older athletes

Athletic Transfer

• Teaches vertical pulling pattern for receiving objects overhead
• Develops upper body control and coordination
• Builds work capacity in posterior chain without high impact
• Prepares shoulders for more advanced Olympic lifting

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Using hip drive	Turns into a power clean	Defeats the purpose, not a muscle clean	Lighten weight, cue "no jump, strict pull"
Bar swings away	Bar loops out from body	Poor bar path, hard to catch	Keep elbows high and outside, bar close
Bending knees (squat)	Catching in squat position	Should catch standing — that's the point	Cue "stand tall, no knee bend on catch"
Pulling bar into body	Bar crashes into chest/face	Dangerous, poor mechanics	Pull straight up, not toward you
Slow turnover	Bar stalls at chest, crashes down	Weak catch, limits weight	Practice turnover drills, lighter weight
Too much weight	Form breaks down, becomes a cheat clean	Misses technique benefit	Use 25-40% of power clean max
Rowing motion	Pulling bar back instead of up	Wrong movement pattern	Video from side, keep bar vertical

Most Common Error

Using hip drive to help the pull — athletes instinctively want to use their stronger hip muscles. This defeats the entire purpose of the muscle clean. Use light enough weight that arms can do all the work. If you're jumping or using momentum, it's too heavy.

Self-Check Checklist

• No hip drive or explosive jump
• Bar travels in perfectly vertical line
• Elbows go high and outside (upright row pattern)
• Catch while standing completely upright
• Bar lands softly on shoulders, not crashing
• Weight is light enough for strict control (30-40% of power clean)

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🔀 Variations

By Starting Position

Hang Variations

Variation	Starting Position	Purpose
High Hang Muscle Clean	Hip/upper thigh	Most common, purest form
Mid Hang Muscle Clean	Mid-thigh	Slightly longer pull
Hang Muscle Clean (Above Knee)	Just above knee	More ROM, harder

From Floor/Blocks

Variation	Starting Position	Purpose
Muscle Clean from Floor	Standard deadlift position	Full ROM muscle clean
Muscle Clean from Blocks	Blocks at various heights	Target specific positions
Muscle Clean from Pins	Rack at set height	Same as blocks

Tempo Variations

Variation	Change	Why
Pause Muscle Clean	Pause at chest before turnover	Strengthen pull, emphasize positions
Slow Eccentric Muscle Clean	3-5 second descent	Build control, time under tension
1.5 Rep Muscle Clean	Pull to chest, lower, pull again, catch	Increase volume, endurance

Equipment Variations

Equipment	Exercise Name	Key Difference
Dumbbell	Dumbbell Muscle Clean	Unilateral, easier turnover
Kettlebell	Kettlebell Muscle Clean	Different center of mass
Trap Bar	Trap Bar High Pull (similar)	Simplified mechanics
EZ Bar	EZ Bar Muscle Clean	Wrist-friendly grip

Related Exercises

Exercise	Relationship
Upright Row	Same pulling pattern, no catch
Clean High Pull	Similar but includes hip drive
Barbell Row	Horizontal pull vs vertical
Face Pull	Rear delt emphasis, similar high elbow cue

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load (% Power Clean)	RIR
Technique	3-4	5-8	60-90s	25-35%	3-4
Strength	3-4	6-10	90-120s	35-45%	2-3
Hypertrophy	3-5	8-12	60-90s	30-40%	1-2
Warm-up	2-3	5-8	60s	20-30%	4-5

Workout Placement

Program Type	Placement	Rationale
Olympic lifting	Warm-up or technique work	Prime positions before power cleans
Upper body day	Accessory exercise	Trap and shoulder development
Learning phase	Primary exercise	Build foundation before power cleans
Deload week	Substitute for power cleans	Maintain pattern with reduced intensity

Frequency

Training Level	Frequency	Volume Per Session
Beginner (learning)	3-4x/week	3-4 sets of 5-8 reps
Intermediate (accessory)	2-3x/week	3-4 sets of 6-10 reps
Advanced (warm-up)	4-6x/week	2-3 sets of 5-6 reps

Sample Programming

As warm-up before power cleans:

• 2 sets of 6 reps @ 25% of power clean max
• Focus: Perfect bar path, fast elbows
• Then proceed to power cleans

As accessory work:

• 3-4 sets of 8-10 reps @ 35-40% of power clean max
• Focus: Upper body strength, trap development
• Pair with horizontal push (bench press variations)

For technique development (beginners):

• 4 sets of 6 reps @ 30% of estimated max
• Film every set, review bar path
• Progress to hang power cleans once proficient

Programming Note

Muscle cleans are NOT a max effort exercise. If you're using more than 45% of your power clean, you're going too heavy and likely using hip drive. Keep it light and strict.

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Upright Row	Learn pulling pattern without catch
Barbell Row	Build general pulling strength	Yes
Dumbbell Muscle Clean	Easier turnover, unilateral
Face Pull	Strengthen rear delts and upper back	Yes

Progressions (Harder)

Exercise	When Ready	Link
Power Clean (Hang - Hip/Pocket)	Add explosive hip drive	Yes
Hang Clean (Above Knee)	Lower starting position	Yes
Power Clean	Full movement from floor	Yes
Full Clean	Add depth to catch

Alternatives (Same Goal, Different Movement)

Upper Back Development

Alternative	Equipment	Benefit
Barbell Row	Barbell	Horizontal pull, more load
Dumbbell Row	Dumbbell	Unilateral, reduced spinal load
Lat Pulldown	Cable machine	Vertical pull, easier to control

Trap Development

Alternative	Focus
Barbell Shrug	Isolated trap work
Dumbbell Shrug	Unilateral, fuller ROM
Farmer's Walk	Trap endurance, functional

Olympic Lift Technique

Alternative	Purpose
Clean High Pull	Includes hip drive, no catch
Hang Snatch	Wide grip Olympic variation
PVC Pipe Drills	Pure technique, no load

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Wrist pain	Front rack catch position	Work on mobility, use lighter weight
Shoulder impingement	Overhead pulling motion	Reduce ROM, try face pulls instead
Elbow tendinitis	Pulling and catching stress	Very light weight or skip temporarily
Low back issues	Spinal loading (minimal but present)	Ensure proper bracing, lighter weight

Stop Immediately If

• Sharp pain in wrists during catch
• Shoulder pain during pull or catch
• Elbow pain during pulling phase
• Lower back pain during movement
• Loss of bar control

Spotter Guidelines

When Needed	How to Spot
Generally NOT spotted	Light weight, easy to control
Learning phase	Coach observes from side for bar path

Safe Failure

How to safely bail on a muscle clean:

1. During pull: Simply stop pulling, let bar drop back to thighs
2. During turnover: Let bar drop forward away from body
3. After catch: Drop bar forward off shoulders (if using bumpers)
4. Most common: Just control bar back to thighs — failure is rare with appropriate weight

Weight Selection

The beauty of muscle cleans is that the weight is inherently self-limiting. If you try to use too much, you simply can't complete the movement without cheating (using hips). This makes it one of the safer Olympic lift variations.

Injury Prevention

• Start with empty bar to learn movement
• Never use more than 45% of power clean max
• Maintain strict form — no hip drive allowed
• Ensure adequate front rack mobility before loading
• If wrists hurt, work on wrist extension mobility separately

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Flexion, external rotation, abduction	Full ROM, front rack position	Moderate-High
Elbow	Flexion, rapid transition	Full extension to 90°+ flexion	Moderate
Wrist	Extension	70-90° extension for front rack	Moderate-High
Hip	Minimal extension (passive)	Minimal ROM required	Low
Knee	Static position	Minimal movement	Low
Spine	Neutral stability	Minimal movement under load	Low-Moderate

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Wrist	70° extension	Front rack hold with bar	Daily wrist mobility, reduce weight
Shoulder	110° flexion + external rotation	Front rack with elbows up	Lat stretches, thoracic mobility
Thoracic	Good extension	Overhead reach test	Foam rolling, extension drills
Hip	Minimal (standing position)	N/A	Not typically limiting
Ankle	Minimal	Standing position	Not typically limiting

Joint Health Note

Muscle cleans primarily stress the upper body joints (shoulders, elbows, wrists). The front rack position is often the limiting factor. Work on front rack mobility separately if you experience discomfort.

Unlike power cleans: Minimal stress on hips, knees, and ankles due to no explosive extension. This makes muscle cleans excellent for lower body injury recovery while maintaining Olympic lift technique.

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❓ Common Questions

What's the point of muscle cleans if I can use way less weight?

Muscle cleans are a technique and strength-building tool, not a max effort exercise. Benefits:

1. Teaches perfect bar path — removes explosive variables to isolate arm pattern
2. Strengthens turnover — builds upper body strength specific to the catch
3. Builds awareness — helps you feel what a straight bar path should be
4. Safer alternative — maintains Olympic lift pattern with less weight/stress
5. Rehab/deload — keeps technique sharp during recovery

Think of it like a pause squat — you use less weight, but gain more technique and specific strength.

How much weight should I use for muscle cleans?

General guideline: 25-40% of your power clean max

• Beginners: 25-30% (empty bar to 65 lbs for most)
• Intermediate: 30-40% (focus on strict form)
• Advanced: 35-45% (only if maintaining zero hip drive)

Rule of thumb: If you can't do 6-8 reps with perfect form and no hip drive, it's too heavy.

Should I do muscle cleans from the floor or from hang?

From hang (most common):

• Simpler setup
• More focus on the pulling and catching mechanics
• Standard for warm-ups and accessory work

From floor:

• Adds first pull technique work
• More complete movement
• Better for comprehensive technique development

Recommendation: Start from hang. Progress to floor once proficient.

Can I do muscle cleans instead of power cleans?

For learning: Yes — muscle cleans are an excellent stepping stone before power cleans.

Long-term: No — they serve different purposes:

• Muscle cleans: Technique work, upper body strength, accessory exercise
• Power cleans: Explosive power development, athletic performance, max strength

Use muscle cleans as a tool to improve your power cleans, not as a replacement.

My wrists hurt during the catch. What should I do?

Wrist pain in the front rack is common and indicates limited mobility:

Immediate fixes:

• Use lighter weight
• Don't force full front rack — let bar rest more on fingers
• Wrist wraps can provide temporary support

Long-term solution:

• Daily wrist extension stretches
• Improve thoracic spine mobility (affects shoulder position)
• Strengthen wrists with wrist curls and extensions
• Practice front rack holds with empty bar

If pain persists, regress to upright rows until mobility improves.

Should I catch the bar standing or in a squat?

Standing (upright) catch — this is the standard for muscle cleans. The entire point is to eliminate the squat component and force your upper body to do all the work.

If you're catching in a squat:

• You're doing a power clean, not a muscle clean
• Weight might be too heavy
• Cue yourself to "stand tall, lock knees"

The standing catch is what makes it a "muscle" clean — pure upper body work.

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📚 Sources

Biomechanics & Technique:

• Everett, G. (2016). Olympic Weightlifting: A Complete Guide for Athletes & Coaches — Tier A
• USA Weightlifting Coaching Manual — Tier A
• Catalyst Athletics: Muscle Clean Technical Resources — Tier B

Programming:

• Pendlay, G. Olympic Lifting Accessory Work — Tier B
• NSCA Essentials of Strength Training — Tier A
• Burgener Strength: Muscle Clean Applications — Tier B

Rehabilitation & Technique Development:

• USA Weightlifting: Teaching Progressions — Tier A
• CrossFit Journal: Olympic Lifting Progressions — Tier B
• Mobility|WOD: Front Rack Position Development — Tier C

Muscle Activation:

• Journal of Strength & Conditioning Research: EMG Studies of Olympic Lift Variations — Tier A
• Schoenfeld, B.J. Science and Development of Muscle Hypertrophy — Tier A

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For Mo

When to recommend this exercise:

• User is learning Olympic lifts and needs foundational technique work
• User has bar path issues in power cleans (bar swinging away)
• User wants to strengthen turnover mechanics
• User is in deload week but wants to maintain Olympic lift technique
• User has lower body injury but wants to continue pulling movements
• User wants upper back and trap development without heavy deadlifts

Who should NOT do this exercise:

• Acute wrist, elbow, or shoulder injury → Suggest Barbell Row or Face Pull
• Severe front rack mobility limitation → Start with Upright Row
• Looking for explosive power development → This is wrong exercise, use Power Clean or Kettlebell Swing
• Advanced athlete only → Don't waste time, use for warm-up only

Key coaching cues to emphasize:

1. "No hips, all arms" — eliminate any jumping or hip drive
2. "Strict upright row to front rack" — simple mental model
3. "Elbows high and outside" — proper bar path
4. "Bar stays close, straight up" — vertical path only
5. "Light weight, perfect form" — ego check

Common issues to watch for in user feedback:

• "I can't use much weight" → Good! That's the point. Explain it's a technique exercise.
• "I keep wanting to jump" → Natural instinct. Cue to stay flat-footed, use lighter weight.
• "Bar swings away from my body" → Same issue as power cleans, need to keep elbows high and outside.
• "My wrists hurt" → Front rack mobility limitation. Suggest daily wrist stretches and lighter weight.
• "This feels like an upright row" → Correct! That's exactly what the pulling portion should feel like.
• "What's the point if I can't lift heavy?" → Explain: technique development, bar path training, turnover strength, warm-up value.

Programming guidance:

• As warm-up: 2-3 sets of 5-6 reps before power cleans
• As accessory: 3-4 sets of 8-10 reps on upper body days
• As primary (learning): 4 sets of 6-8 reps, 3-4x per week until proficient
• Pair with: Bench press, overhead press, any horizontal push
• Avoid same day as: Heavy barbell rows (redundant pulling pattern)
• Frequency: Can be done daily if light (warm-up doses)

Progression signals:

• Ready to progress when: Perfect vertical bar path, confident catch, can do 4x8 @ 35% with zero hip drive
• Progress to: Power Clean (Hang - Hip/Pocket) or Hang Power Clean
• Regress if: Using hip drive, bar swinging away, wrist/shoulder pain, weight too heavy for strict control
• Mastery indicator: Can perform 8-10 reps with absolutely zero lower body contribution

Special populations:

• Beginners to Olympic lifting: Perfect starting point before any explosive variations
• Older athletes: Excellent power clean alternative without explosive stress
• Injured athletes: Maintains Olympic lift pattern during lower body recovery
• CrossFit athletes: Great for skill work and active recovery days
• Bodybuilders: Solid trap and upper back accessory movement

Teaching progression:

1. Week 1-2: Muscle cleans only, establish bar path
2. Week 3-4: Add hang power cleans, compare feel
3. Week 5+: Use muscle cleans as warm-up before power cleans

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Last updated: December 2024