“Know Your Lifts” is an illustrated guide series that shows how to perform basic weightlifting exercises. Check out our previous guides on the High-Bar Back Squat, Deadlift, and Shoulder Press. You can also by this illustration as a poster in our store!
On the docket today is an Olympic style lift that’s become popular among football players and Crossfitters: the Clean (or Power Clean). The clean is a full-body exercise that’s great for building the explosive power needed to suplex a grizzly bear. It’s a complex movement that requires plenty of practice in order to perform safely and effectively. With our illustrated guide above, we attempted to break down this lift into its component parts to help beginners learn it. Take it slow, start with light weight, and you’ll soon be cleaning with the best of them.
Thanks to Barry Schroeder and Jim Schoenberg of CrossFit Sandstorm for consulting on this post.
Illustration by Ted Slampyak
Last updated: November 9, 2015