The document outlines the mechanics and phases of the clean lift in weightlifting, emphasizing bar trajectory, velocity, and power output. It discusses the correlation between the clean's second pull and athletic performance, particularly in sprinting and jumping, highlighting the importance of triple extension. Additionally, optimal loading for maximum power output is noted to be around 80% of the lifter's one-repetition maximum.

1. By Jill Costley
The Clean

2. OVERVIEW
Phases of the Clean
1) Bar trajectory
2) Bar velocity & duration
3) Triple extension
4) Power output
5) Clean derivatives –
RFD/Power
Summary

3. THE CLEAN –
PHASES
a)First Pull
b)Transition
c)Second Pull
d)Turnover
e)Catch
f)Recovery
Storey & Smith, 2012

4. BAR TRAJECTORY
Garhammer, 1985; Winchester et al., 2005; Storey & Smith, 2012
Vertical Displacement
 skill level and anthropometry dependent
 ~55–65% of the lifter’s height
Horizontal Displacement
 Towards – away – towards
 Limit horizontal bar displacement
1984 Olympic Games: Male Gold Medallists
Initial towards: 3 to 7cm
Away position 1 to -9cm
Latter towards: 8 to -6cm
97.7kg lifter – 217.5kg clean: 4, -4, 2

5. BAR VELOCITY AND PHASE DURATIONS
Vertical Velocity in the Second Pull* greater than first:
 Near- to maximal attempts – 0.88m/sec to 1.73m/sec
 Submaximal attempts and power cleans - may exceed 2.5m/sec
~18-20% greater load than utilised in the snatch lift
~10-20% lower max barbell velocities in clean than in snatch
Garhammer; 1985; Storey & Smith, 2012
Event/ Phase Time (s) (max attempt)
2nd Pull 0.14 – 0.18
Maximum BB Height 0.88 - 1.06
Max. height to turnover 0.30 – 0.38
Smaller peak and average velocities in comparison to snatches  lends itself to strength-speed

6. TRIPLE EXTENSION
• Hip, knee, ankle extension at the end of pulling
phase
• Similar action of many sporting actions e.g. shot
put, driving out of starting blocks
Weyand, 2000; Young et al., 2001; Souza et al., 2002; Hori et al.,2008; Frounfelter, 2009
Relative 1RM hang power clean (Hori et
al., 2008)
- CMJ peak power output (relative to
BW)*, 40kg CMJ peak power output
(relative to BW)* & CMJ height* (r = 0.58, r
= 0.60 & r = 0.51 respectively)
- 20m sprint speed* (r=-0.57)
 Sprint performance highly
influenced by ability to
produce high vertical GRF

7. Garhammer, 1991
1978 World Championships
• Snatch – Males
Pull average: 34.4 +/- 2.5 W/kg
Second Pull: 52.7 +/- 4.5 W/kg
• Clean – Males
Pull average: 34.2 +/- 3.6 W/kg
Second Pull: 52.5 +/- 8.9 W/kg
1987 World Championships
• Snatch – Women
Pull average:22.5 +/- 1.7 W/kg
Second Pull: 40.1 +/- 5.0 W/kg
• Clean – Women
Pull average: 21.0 +/- 1.8 W/kg
Second Pull: 38.2 +/- 3.3W/kg
 2nd pull average power
output: 3691W (45.12W/kg)
(1.53 times BW)
POWER

8. OPTIMAL LOADING FOR
MAXIMAL POWER OUTPUT
Cormie et al., 2007

9. Comfort et al., 2011
CLEAN DERIVATIVES
RFD/ POWER
**@60% 1RM**

10. SUMMARY
• Towards – Away- Towards
Limit horizontal component
• Triple extension is a fundamental movement of many sports and is carried out
within the clean
• There is a correlation between 1RM clean and sprint and jump ability
• Power output of the second pull is greater than any other phase within the clean
• The load that elicits maximal power output within the clean is approximately 80%
• Clean derivatives can change the characteristics of the exercise

11. REFERENCES
• Comfort, P., Allen, M., & Graham-Smith, P. (2011). Comparisons of peak ground reaction force and rate of force development during variations
of the power clean. The Journal of Strength & Conditioning Research, 25(5), 1235-1239.
• Cormie, P., McCaulley, G. O., Triplett, N. T., & McBride, J. M. (2007). Optimal loading for maximal power output during lower-body resistance
exercises. Medicine and Science In Sports and Exercise, 39(2), 340.
• Frounfelter, G. (2009). Triple extension: The key to athletic power. NSCA Performance Journal, 8, 14-15.
• Garhammer, J. (1985). Biomechanical profiles of Olympic weightlifters. International Journal of Sport Biomechanics, 1(2), 122-130.
• Garhammer, J. (1991). A comparison of maximal power outputs between elite male and female weightlifters in competition. International Journal
of Sport Biomechanics, 7, 3-11.
• Hori, N., Newton, R. U., Andrews, W. A., Kawamori, N., McGuigan, M. R., & Nosaka, K. (2008). Does performance of hang power clean
differentiate performance of jumping, sprinting, and changing of direction?. The Journal of Strength & Conditioning Research, 22(2), 412-418.
• Souza, A. L., Shimada, S. D., & Koontz, A. (2002). Ground reaction forces during the power clean. The Journal of Strength & Conditioning
Research, 16(3), 423-427.
• Storey, A., & Smith, H. K. (2012). Unique aspects of competitive weightlifting. Sports Medicine, 42(9), 769-790.
• Weyand, P. G., Sternlight, D. B., Bellizzi, M. J., & Wright, S. (2000). Faster top running speeds are achieved with greater ground forces not more
rapid leg movements. Journal of Applied Physiology, 89(5), 1991-1999.
• Winchester, J. B., Erickson, T. M., Blaak, J. B., & McBride, J. M. (2005). Changes in bar-path kinematics and kinetics after power-clean training. The
Journal of Strength & Conditioning Research, 19(1), 177-183.
• Young, W., Benton, D., & John Pryor, M. (2001). Resistance training for short sprints and maximum-speed sprints. Strength & Conditioning
Journal, 23(2), 7.

12. THANKS FOR LISTENING