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Beginner Tips To Improve Your Clean Technique

Beginner Tips To Improve Your Clean Technique

Find some cool insights about CLEAN exercise from my friend, Olympic Champion – Ruslan Nurudinov, the current holder of the world record in clean and jerk – 241 kg. Tips, drills and a lot of cool stuff in this article.

One of the main events in my life this year was the release of my second book “Clean MASTERCLASS” on which my team and I worked hard for over a year.

The peculiarity of the release of this book was an interactive challenge – this is my experiment and innovation. This is the world’s first 21-day online challenge for the CLEAN MasterClass program. This training format is as close as possible to my offline seminars, where theory is first given, and then this material is consolidated in practice.

More than 50 athletes from the USA, Canada, Europe and Australia took part in the interactive training. It turned out to be a really cool online party: the team spirit when performing common tasks, as well as zoom communication and consultation sessions created a very cool training and friendly atmosphere.

A specially invited guest, our friend, Olympic Champion – Ruslan Nurudinov, the current holder of the world record in clean and jerk – 241 kg, became a cool surprise for all the participants of the challenge.

His practical experience also became useful for the participants: the opportunity to communicate, hear the opinions and advice of a real world champion is a truly invaluable experience!

Ruslan also shared his vision of the problems encountered performing Clean and gives his advice.

clean and jerk program

     “In my opinion, during the Clean, a lot of attention should be paid to the stability and balance of the feet. I often notice that many athletes are already in the starting position and in the first pull, they shift the center of gravity to the toes. This arises primarily due to the fact that the athlete wants to start the movement abruptly. Starting speed in the Clean is very important, but the biomechanics of movement should always be a priority.

     Another common mistake when “turning on the speed” from the start is moving the knees back and “pulling” the pelvis. In this case, on the contrary, the center of gravity goes to the heels, which is also not optimal.

    I pay so much attention to the little things at the beginning of the movement, because if at that moment something went wrong, then everything else does not matter at all. Because either the athlete will not be able to make the right effort, or the bar will fly off in a completely unexpected direction.

power clean workout routine

    Another important piece of advice from me personally for all weightlifters and fitness athletes about the Clean contact point. I know that there are many schools, teaching methods, where it should be and how to do it and why it is. Of course, theory is very important and understanding of the mechanics of motion is also very important. But for each athlete, the power position should be in the place where it is convenient for him. By “comfortable” I mean the position and angles at which the athlete is able to comfortably develop the highest power, speed and precision of movement.

     In short, it should be located where the athlete is comfortable, and not where the athlete saw some champion or even a whole national team!

     During the masterclass on zoom calls, we discussed exercises with the athletes to improve the Clean technique. Obviously, the selection of exercises and methodology is determined by those mistakes or weaknesses that a particular athlete has. But I always pay attention to the very important exercise Clean with no jump – it teaches both balance and correct full extension in an explosion, and helps to “feel” traction and explosion. I recommend that athletes perform it at least once every 2 weeks with a weight of 70-75%.

     Another interesting topic in the discussion with the athletes was the overextension in the contact point. There was a question that my technique and Anton Plesnoi are very different: Anton keeps his shoulders above the barbell all the time, and I overextend the torso and at the same time we are both TOP athletes.

The specificity and peculiarity of my technique was formed in my childhood: I was tall, thin and slow. I had to look for a reserve to create amplitude and speed in order to get under the barbell. Whether it is right or not, I cannot judge. Let the pounds on the bar talk about it! “

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Thank you Ruslan for your advice and help to the athletes!

In conclusion, I will add from myself: the technique of weightlifting is very interesting, it continues to develop and improve. I am very glad that today we have the opportunity to study together and receive invaluable information from the outstanding weightlifters of our time!

And for those who are still interested in moving forward, I am pleased to announce that following the Clean MASTERCLASS Challenge, the Snatch MasterClass Challenge starts on July 19 – this is a 21-day course of theoretical and practical part under my (strong and compassionate) guidance. All information and the opportunity to join our team you can find  HERE.

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Sergii Putsov

Author: Sergii Putsov
Head of Sport Science, PhD

Experience: 20 years
Best ResultsSnatch – 165 kg,
C&J – 200 kg

Sergii Putsov, Ph.D., is a former professional weightlifter and National team member, achieving multiple medals in the 94 kg weight category at national competitions. With a Master’s degree in “Olympic & Professional Sport Training” and a Sport Science Ph.D. from the International Olympic Academy, Greece, Sergii now leads as the Head of Sport Science. He specializes in designing training programs, writing insightful blog articles, providing live commentary at international weightlifting events, and conducting educational seminars worldwide alongside Olympic weightlifting expert Oleksiy Torokhtiy.

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