Clean fixes
Fixes for the clean, from the floor to the front rack.
30 free fixes, coached by Danny Lehr
Your Elbows Drop and Your Midline Gives
Losing the front rack partway through the squat.
A Loose Grip Lets Your Upper Back Break
Fingertips only on the bar, which lets the upper back round under load.
Your Lats Are Not Engaged, So the Bar Swings Out
The bar drifts away from the body during the pull.
Your Hips Rise Before Your Shoulders
Off the floor the hips shoot up first and the shoulders lag behind.
You Are Too Loose in the Bottom and You Miss the Catch
Riding the bar all the way to the bottom and missing from there.
You Bend Your Arms Too Early
The arms start pulling before the legs and hips have finished.
Your Upper Back Is Loose at the Setup
No tightness through the upper back before the bar leaves the ground.
Your Feet Stay Planted, You Lift in Concrete
Feet that never leave the pulling stance.
You Land on Your Toes and Touch a Knee Down
Receiving on the balls of the feet, sometimes with the front knee dropping to the floor.
Your Stance Is Too Narrow and It Pulls You Forward
Getting dragged forward on heavier lifts because the pulling stance is too narrow.
You Are Hyperextending Instead of Bracing
Getting so focused on a tight back that you hyperextend and go soft in front.
You Drag the Bar Up Your Thighs and Throw Your Hips
The bar never gets back into the hip, so the hips lunge forward to meet it.
How to Find Your Correct Starting Position
Getting pulled forward the moment the bar breaks the floor, or never feeling balanced over the middle of the foot.
You Jump Backwards Instead of Finishing Tall
Traveling backwards at the finish, which usually comes with landing on the toes.
You Are Not Pushing Through Your Whole Foot
Rolling onto the toes during the pull, or shuffling the feet before the finish.
You Drive Your Hips Forward Instead of Up
Pushing the pelvis horizontally into the bar rather than extending vertically.
Your Chest Drops in the Bottom of the Catch
Collapsing forward in the hole rather than catching tight.
Your Elbows Turn Out and the Bar Gets Away
Elbows rotating out during the pull, which lets the bar travel away from the body.
You Are Pulling the Bar Around Your Knees
The bar arcs out and around the knees instead of the knees clearing out of its way.
Your Chest Caves During the First Pull
The chest collapses as the bar comes off the floor.
Your Footwork Under the Bar Is a Mess
Feet that land inconsistently, late, or in the wrong place.
You Are Not Actually Tight Before You Pull
Taking a breath and arching the back, then calling it braced.
Your Turnover Is Slow and Your Arms Are Late
Taking too long to turn the bar over once the extension is finished.
Your Front Rack Is Too Tight for Cleans and Front Squats
Not enough range to hold a proper front rack position.
Your Feet Land Way Too Wide
Jumping the feet out far wider than a functional squat stance.
Your Hips Do Not Close Back Down After Extension
Opening the hips at the finish and then leaving them open.
You Miss Front Squats From the Midline, Not the Legs
Being a chest dropper out of the bottom of a front squat or clean.
You Jump Forward
Landing a step in front of where you started.
You Are Rushing the Lift and Have No Tempo
Trying to be fast everywhere instead of fast in the right place.
Your Hips Shoot Up and Your Chest Drops
The hips rise faster than the bar and the chest collapses forward the instant the bar leaves the floor.