Tall Clean
Quick Information
Category
Power
Difficulty
Beginner
Equipment
Barbell, Bumper Plates
Primary muscle group
Trapezius, Deltoids
Secondary muscle groups
Quadriceps, Gluteus Maximus, Biceps Brachii
Movement pattern
Turnover Under a Falling Bar
Training goal
Technique
Sport
Olympic Weightlifting, General Athletic Development, Football, Rugby, Sprinting, Basketball
Overview
Purpose. Isolate the third pull — the speed of getting under the bar.
How it fits the system. A beginner-level turnover under a falling bar entry in the Power section, programmed to develop technique. Related work in the library: Dumbbell Clean and Jerk and Tall Snatch.
Primary muscles
Trapezius, Deltoids
Secondary muscles
Quadriceps, Gluteus Maximus, Biceps Brachii
Movement pattern
Turnover Under a Falling Bar
Equipment
Barbell, Bumper Plates
Difficulty
Beginner
How to Perform
- Stand tall on the balls of the feet with the bar at arm length in front of the hips.
- Without dipping, pull the elbows high and drop under the bar.
- Receive it in a front rack in a partial or full squat.
- Stand and reset.
Coaching Cues
- "No dip, just drop."
- "Elbows around fast."
- "Feet land flat."
Common Mistakes
- Adding a dip and drive.
- Using loads that are too heavy for a clean turnover.
Progressions & Regressions
Progressions
Progress to the hang clean and the full clean.
Regressions
Perform with a dowel or an empty bar.
When to Use It
When to use
Warm-up and technical correction.
When not to use
Wrist or elbow pain in the rack.
Programming
3–5 reps, 3 sets, empty bar to 40%, 60 seconds rest.
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