Purpose
- the competition clean: pull the bar from the floor and catch it in a full
front squat, then stand up
- the deep catch is what makes it the heaviest version, because the bar only has
to reach the height you can drop under
- the lift is decided in the moment you stop pulling the bar up and start
pulling yourself under it
Execution
Set up over the bar with your hands at clean width, shins close and hips above
your knees. Brace your trunk and flex erectors.
- break the bar off the floor and keep it close to your legs
- drive your hips through as the bar passes mid-thigh
- pull yourself under as the bar peaks, spinning your elbows through
- catch it on your front delts in a full squat, elbows high
- stand up out of the squat with the bar racked
When the pull feels strong and the lift still fails, look at the catch rather
than the pull.
Purpose
- the competition clean: pull the bar from the floor and catch it in a full
front squat, then stand up
- the deep catch is what makes it the heaviest version, because the bar only has
to reach the height you can drop under
- the lift is decided in the moment you stop pulling the bar up and start
pulling yourself under it
Execution
Set up over the bar with your hands at clean width, shins close and hips above
your knees. Brace your trunk and flex erectors.
- break the bar off the floor and keep it close to your legs
- drive your hips through as the bar passes mid-thigh
- pull yourself under as the bar peaks, spinning your elbows through
- catch it on your front delts in a full squat, elbows high
- stand up out of the squat with the bar racked
When the pull feels strong and the lift still fails, look at the catch rather
than the pull.