Add these exercises to your workouts to target the key muscle groups so you can lift a heavier weight in your cleans
WHY Doing a hang version of the clean makes it simpler and allows you to concentrate on injecting a powerful hip drive into the move. HOW Pick up the bar from the floor as if you were doing a deadlift. Start the move by bending forwards (hingeing at the hips) to send the bar down the front of your thighs until it is just above your knees. Push your hips forwards powerfully to raise the bar, then catch it as if you were performing a conventional clean.
WHY The front squat will give you the leg strength you need to stand up with the bar once your caught it. HOW Rest the bar on the front of your shoulders with your palms facing upwards and your elbows high. Simultaneously bend at the hips and the waist to lower until your thighs are parallel to the floor, then stand up and return to the start. Keep your weight on your heels and mid-foot throughout the move.
WHY This move will improve your control during the first and second pull and strengthen your hamstrings. HOW Set up as if you were going to perform a clean. Slowly raise the bar off the floor by straightening your legs without altering the angle of your torso. Keep the bar in contact with your legs and raise it until it touches your knees, then lower it back to the floor and repeat the move.