#Properally

Try this Power Clean progression next time you’re in the weight room⚡️⬇️ Every clean day should be built with intention. We don’t just load the bar and hope for the best, we build it piece by piece. 1️⃣ Mobilize Open up the joints that may limit your clean and create the range of motion you actually need. - Banded Ankle - KB Hip Shift - Bench Lat Opener 2️⃣ Prime the CNS + Prep the Pattern Move something fast. Wake up the nervous system. Prep the core to brace and integrate the pattern. - Med Ball Overhead Throw 2x3 - Kettlebell/Plate Squat w/ Shift 2x5–10/side - Plank Rollout 2x10 3️⃣ Clean Progressions Build the movement piece by piece before going to the full lift. A) High Hang Clean / Trap Bar Jump – 3x2ea Dial in posture and the power position. Most misses happen when we lose this position as we go lower. Vertical drive — not hips slamming forward. B) Hang Clean + Front Squat – 2x2ea Own the power position above the knee. Land strong. Catch in good positions so heavier cleans don’t fall apart. C) Pause Clean (2s pause at mid-shin) – 2 sets Hip and shoulders rise together off the floor. No early knee extension. No bar drifting forward. D) Full Clean Working sets as programmed. Put it all together. Be aggressive. Send it. Comment “CLEAN” and we’ll reach out to you about our remote & hybrid programming to see how we can help. #AthleticPerformance #StrengthTraining #RemoteTraining #TheStandard

Hang Power Clean Drive. Extend. Receive. Instagram Description The hang power clean removes the floor and emphasizes explosive hip extension. Starting just above the knee forces proper sequencing: Hinge → Drive → Extend → Receive. The arms don’t lift the bar. The hips launch it. Key details: • Keep the bar close • Finish hip extension before bending the arms • Catch tall with fast elbows This movement develops force production, coordination, and athletic speed. Explosive mechanics. Controlled receiving position.

Watch this video to make Power Cleans simple and use this progression to improve your technique If you know that you’re struggling and want some feedback, we are giving away FREE video reviews to the first 5 athletes that DM @madsciperform Send over your best power clean and I will personally review it, plus give you at least 2 exercises to improve your errors Check out our website if you’re interested in partnering on 1:1 coaching opportunities. We offer anything from just programming to remote feedback and live check-ins as well as all encompassing athlete management depending on the system you need #powerclean #weightlifting #olympicweightlifting #techniquetips #strength

Your ability to clean HEAVY a$$ weight is going to closely dictate your ability to put out force on the field. Use this video to improve your clean and send it to someone who needs it!

If you want your clean to go up, stop chasing random heavy singles. Build the foundation properly. 1️⃣ Spend more time at 75–85% This is the sweet spot for improving technique under load. Heavy enough to demand precision, light enough to accumulate quality reps. Above 90%, you don’t get enough volume to truly improve. 2️⃣ Back squat and front squat are your base If your squats don’t go up, your clean won’t either. Front squat builds position and receiving strength. Back squat builds overall force production. 3️⃣ Do strength work when you’re fresh If you train twice a day or have long sessions, put your strength work first. Don’t try to build maximal strength after conditioning — it deserves full focus and energy. Strong legs. Sharp technique. Consistent structure. That’s how cleans move up.

Pull straight onto your shoulders, for efficient power cleans. Why? 1. This means you're not pulling harder then necessary 2. This way the bar doesn't crash on you (potentially miss the lift) 3. If you can pull higher, you got more weight! Share with someone who needs to see this! #Clean #OlympicWeightlifting #crossfit #technique

Hang Cleans #strengthandconditioning #sportsperformance #hangclean #powerclean

Tall Cleans is a tool that we can incorporate into the Training Program if we are looking to: 1. Get more speed under the bar 2. Have a fast turnover 3. Keep the bar path vertical Use it as an accessory tool and not as a substitute for the Full Cleans. Keep the loads light and slowly build up. #weightlifting #athlete #coach #crossfit

Me: starts with an empty bar 🙃 Also me: adds plates like it’s a personality trait 😂😅 Seriously though! Power cleans + Push jerks reward technique way more than ego. If your form breaks, the bar doesn’t just get “harder”… it gets riskier. Train clean. Train safe. Then load it. 💥🏋️‍♂️

🏋‍♂️ Cleans (3/3) 🏋‍♂️ Final video in the clean series — this one focuses on the catch. 1️⃣ Slide your feet out 🐾 A common mistake is not moving your feet. Sliding them out helps you get into a faster, stronger position under the bar. And don’t stamp ...it’s just wasted energy. 2️⃣ Stick your arse back Don’t lean back when you catch the bar on your shoulders. It puts unnecessary strain on your abs and thighs and leaves you in a weaker position .... especially if you’re moving into a press. So there you have it. 3 videos pointing out common mistakes people make when attempting a clean. Do you catch yourself doing any of these? Slow it down, lighten the load, and focus on the details ...you’ll lift better in the long run. 💪🏼 For more tips, tricks and advice follow @azzy_fitness.and.pt #olympiclifting #lifting #weightlifting

Here is a great warmup / pre activation before you get moving on the bar for your cleans! This is effective for priming technique and warming up your body to complete your clean variation for the day! #cleans #clean #olympiclifting #powertraining

Intent drives adaptation. If you are not making contact with the bar during your cleans, and your quads don’t look like they’ve been beaten with a bo staff after your sets then I hate to break it to you…. You aren’t cleaning right. If you are ready to compete at the highest level within your sport DM me “TRAINING” to get started. #training #athlete #coach