The Olympic clean exercise is a complex, full-body movement that involves multiple joints and muscle groups working together in a coordinated manner. It requires a high degree of mobility, stability, and coordination to execute the movement with proper form and technique.
Performing a mobility warm-up prior to the Olympic clean exercise can help prepare the body for the demands of the movement. The warm-up helps to increase blood flow, elevate heart rate, and increase body temperature, which can improve joint mobility and muscle elasticity.
In addition, a mobility warm-up can help activate the specific muscles that are involved in the clean exercise, improving neuromuscular activation and movement efficiency. It can also help to identify and address any areas of tightness or weakness, reducing the risk of injury during the exercise.
Overall, a clean warm up is essential for preparing the body for the demands of the weightliftig and can help to improve performance and reduce the risk of injury.
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What Are Upper Body Mobility Issues For Clean?
Upper body mobility is crucial for the Olympic clean exercise, as it involves holding the barbell in the front rack position during the movement. The front rack position requires a high degree of mobility in the shoulders, wrists, and upper back, as well as strength and stability in the core and upper body.
Some common upper body mobility issues that can affect the Olympic clean exercise include:
Shoulder tightness: Tightness in the shoulders can limit the ability to bring the elbows forward and up into the front rack position, making it difficult to maintain proper form during the exercise.
Wrist mobility: Limited wrist mobility can make it challenging to hold the barbell in the front rack position, leading to discomfort or pain in the wrists.
Upper back stiffness: Stiffness in the upper back can restrict the ability to bring the elbows up and maintain an upright posture during the Olympic clean exercise, leading to compensation in other areas of the body.
Lack of core stability: Weakness or lack of stability in the core can make it challenging to maintain proper posture and form during the exercise, leading to compensations in the upper body.
It is essential to address any upper body mobility issues before attempting the Olympic clean exercise and. A mobility warm-up, stretching, and targeted exercises can help to improve mobility, flexibility, and strength in the upper body, making it easier to perform the exercise with proper form and technique.
Check this 4 steps Olympic clean and power clean warm up for building an optimal and fast elbows rotation for clean turnover & catch position:
Squat under the bar and rotate the elbows counterclockwise from the 12 o'clock position to the 4 o'clock position. The more hours you close on the dial the better for you.
P.S. Place the bar on the rack so that the central part rotates freely (easily).
Holding the bar in your hands, rotate the elbows back and forth, but keep the height of the bar at the same level. Weight of the bar should be 10-20 kg
Starting position - PVC at the hips level. Move your body down towards the PVC, ending the movement by rotating the elbows as in «Step 1» and «Step 2».
Hip Clean Balance from the toes with the lightweight bar.