Il clean is a weight lifting exercise that involves a series of coordinated and powerful movements, designed to improve the force, power and coordination. For beginners, learning the movement correctly may seem like a challenge, but with the right guidance and consistent practice, it is entirely possible to master it safely and effectively.
In this article, we'll explore the fundamentals of this exercise and provide valuable tips to help beginners learn the clean.
Index
Understanding the Technique
First of all, it is essential to understand the correct clean technique.
This movement can be divided into several distinct phases:
- The Starting Position: Start with the barbell on the floor, positioned directly in front of you. Keep your feet in line with your shoulders or slightly wider and grip the barbell firmly with your hands slightly wider than your shoulders, palms facing you.
- The First Phase: Using the strength of your legs and keeping your back straight, bring the barbell up in a pulling motion, leveraging your hips and knees. This phase is characterized by a rapid increase in the speed of the barbell as you lift it upward.
- The Second Phase: Once the barbell has been raised above your knees, continue to extend your legs and hips in an explosive motion, bringing the barbell upward until it reaches the maximum possible height.
- The Reception: When the barbell is at maximum height, quickly lower yourself beneath it, bending your knees and sliding your hands onto the barbell as you bring your elbows out. Relax under the barbell as you lower into a front squat position.
- Stabilization: Once you're in a deep front squat position, stabilize the barbell above you while keeping your chest high and your knees aligned with your ankles. Make sure you keep your back straight and your core engaged to support the weight.
Clean Tips for Beginners
Now that you understand the different phases of the clean, here are some practical tips to help you learn and improve this movement:
Start Light
When you learn clean, start with a light weight or even just the barbell to focus on the correct technique. As you gain confidence and mastery, you can gradually increase the weight.
Focus on technique
Rather than focusing on the amount of weight you lift, emphasize correct form. Proper technique is essential for prevention injuries and maximize the benefits of exercise.
Practice the Phases Individually
If you are new to clean, practice each phase of the movement separately. For example, you can perform pulling or pulling exercises front squat to improve your strength and coordination in each phase of the clean.
Use Learning Videos
There are numerous online resources, such as video tutorials or illustrated guides, which can help you better understand the clean technique. Watch carefully and try to imitate the movements shown.
Ask for Feedback
If you have access to a CrossFit® instructor or experienced coach, ask them to evaluate your technique and give you constructive feedback. A trained eye can spot mistakes or areas of improvement that you might not notice on your own.
Be Patient and Constant
Learning the clean takes time and constant practice. Be patient with yourself and don't be afraid of making mistakes along the route. Each repetition brings you closer and closer to mastering the movement.
Listen to your Body
Se you feel pain or discomfort while doing the clean, stop immediately and evaluate your technique. Don't force your body beyond its limits and consult a professional if you have any concerns about your form or your ability to perform the exercise safely.
The clean is a powerful, dynamic exercise that offers numerous health and fitness benefits. With the right guidance and diligent practice, beginners can learn the clean safely and effectively, improving their strength, power and coordination in the process.
We have activated a lot of discounts on our Telegram Fitness & Sport channel: from 30 to 70% on all sports categories! Find it all here ????
SUBSCRIBE TO THE FITNESS & SPORT CHANNEL