How to Learn the Clean in 10 Minutes

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A Youth Athlete Strength Training Guide from Wilmington Strength

The clean is one of the most powerful exercises an athlete can learn.

When coached correctly, it builds the exact qualities needed for speed training, athletic conditioning, and sports performance development — helping athletes run faster, jump higher, and produce more explosive power on the field or court.

At some point — whether in high school, college, or advanced training environments — most athletes will be expected to perform Olympic lifts like the clean in a team weight room.

You might as well learn it the right way from the start.

At Wilmington Strength, our approach to teaching the clean is built around safe progression, repeatable mechanics, and long-term athlete development.

Watch the full breakdown here:

👉 https://www.youtube.com/watch?v=yHFMpiHb_M8

This is the same progression we use for every athlete in our sports performance training programs in Wilmington, NC — from middle school athletes to college competitors.

Here’s how we do it.

Step 1: The Warm-Up Progression (Every Session)

Before adding weight, we build movement patterns.

Every athlete begins with three foundational movements using an empty bar:

• High Pull – 5 reps
• Muscle Clean – 5 reps
• Tall Clean – 5 reps

We use this sequence regardless of experience level.

Why?

Because consistency builds skill.

These movements reinforce:

✔ Vertical bar path
✔ Strong leg-driven finish
✔ Fast turnover into the rack position

Instead of guessing at technique, athletes rehearse correct movement patterns every session — a key part of effective strength training for youth athletes.

Step 2: The Power Position Clean (Month One)

The first loaded variation we teach is the power position clean, and we typically stay here for about a month.

This phase teaches the most important element of Olympic lifting:

👉 Driving power through the legs.

Common beginner mistakes include:

• Hip-thrusting the bar forward
• Reverse curling with the arms
• Pulling too early without leg drive

The power position clean teaches athletes to:

✔ Push through the floor
✔ Extend violently through hips, knees, and ankles (triple extension)
✔ Keep the bar close and moving vertically

At Wilmington Strength, we skip unnecessary tools like PVC pipes. Using an empty barbell gives real feedback and helps athletes develop force production from day one.

Step 3: The Hang Clean (Where It Clicks)

Once athletes master the power position, we transition to the hang clean.

Because the foundation is built correctly, this stage usually progresses quickly.

You’ll notice:

• Less arm-dominant pulling
• Cleaner vertical movement
• Better timing and coordination

For many athletes, the hang clean becomes a cornerstone exercise for building explosive strength — a key component of speed training for athletes in Wilmington.

Learn it.
Load it gradually.
Track progress consistently.

Why the Clean Matters for Sports Performance

The clean develops triple extension — the explosive pattern used when athletes:

• Accelerate during sprinting
• Jump for rebounds or headers
• Change direction quickly
• Drive explosively off the line

This makes it one of the most effective exercises in sports performance training and athletic conditioning.

It’s not just a lift.

It’s a power builder.

Watch the Full Coaching Breakdown

If you want to see exactly how we coach the clean step-by-step, watch the full video:

👉 https://www.youtube.com/watch?v=yHFMpiHb_M8

Train with Wilmington Strength

If you’re an athlete or parent looking for youth athletic training in Wilmington, NC, our programs focus on:

✔ Speed development
✔ Strength training
✔ Olympic lifting fundamentals
✔ Long-term athlete development

👉 Learn more about performance training at Wilmington Strength.