Up to this point we’ve covered how to teach the clean, variations of the clean using hang cleans and block cleans, and variations of the clean using different types of pulls. This post is going to cover combining all these exercises as a tool that a strength and conditioning professional can use.
Three Position Cleans
Three position cleans are three lifts in one. This lift is done from the hang and involves three repetitions. To perform this variation, the athlete begins by setting up to perform the clean from the hang with the bar at the above the knees position. The athlete then performs the hang clean from above the knees. After receiving the bar, the athlete performs the next repetition from knee height. Then the third repetition is performed from below the knees.
For a weightlifter, this variation develops back and posterior chain strength. Works on the second pull as well as moving the bar around the knees. It also develops grip strength.
With three repetitions in each set, these weights are generally done with 70-80% of maximum. This is a fatiguing, technical exercise so excessive weights should be avoided on it. Note that this exercise can be done with full cleans or with power cleans.
In weightlifting shorthand, this might appear as:
P. Cl, 3 pos, 3×70%
Or power clean, three positions, three sets at 70% of the power clean maximum.
Clean + Front Squat
For this variation, the weightlifter performs a specified number of cleans. After the last clean, the athlete sets up and then does a number of front squats. This exercise is meant to strengthen the athlete’s clean and help them to become more resistant to fatigue.
This is a very tiring exercise, so generally the weights are 70-80% of the clean’s maximum. Normally the athlete will perform twice as many front squats as cleans. So, for example, if the athlete does three cleans then they will perform six front squats.
It’s important to note that the weight is not changed between the two exercises. For example, if we’re training with 70% of the clean it may be a lot less than 70% for the front squat. This means that this exercise, while great for strengthening the clean and working on endurance, is not a good way to strengthen the front squat.
In weightlifting shorthand, this might appear as:
F. Cl + F. Sq, 3×3+6×70%
Or, full clean + front squat, three sets, three cleans followed by six front squats at 70% of the clean maximum in each set.
This exercise can be done with any type of clean (full, power, hang, blocks).
Front Squat + Jerk
This exercise trains weightlifters to be able to perform the jerk when tired. Some weightlifters can clean a lot more weight than they can put overhead, this is a problem because the clean isn’t contested separately in Olympic lifting meets. With this exercise, the athlete takes the bar from the racks and performs the desired number of front squats. After the last front squat, the athlete sets up and performs the desired number of jerks.
Like the cleans + front squats, this exercise is done at a percentage of the jerk maximum. The jerk maximum is typically less than the front squat maximum, this means that the front squat won’t be hit real hard in training. Typically there are twice as many front squats as jerks during this exercise (so if we’re doing two jerks we’d be doing four front squats each set).
In weightlifting shorthand it might appear as:
F. Sq + Sp. J, 3×4+2×80%
Or, front squats + split jerks for three sets of four front squats and two jerks at 80% of the jerk maximum each set.
This exercise was described as a front squat and a split jerk, but it’s important to understand that this can be done with any type of jerk.
Pulls + Clean
With this exercise the athlete approaches the bar and performs a number of clean pulls. They can be pulls, high pulls, or pulls with no explosion. They can be from the floor, hang, or blocks. After the last pull of the set the athlete will perform the prescribed number of cleans. Again, these can be any type of clean.
The idea is to fatigue the athlete with the pulls and then require them to be able to successfully clean immediately after. The athlete has to be able to maintain their technique and explosiveness to successfully perform these sets. The weight is done at a percentage of the clean maximum. This is programed with one fewer clean than pull. For example, if our athlete is performing a set of four pulls they would then follow that up with three cleans.
In weightlifting shorthand, this would look like:
Cl. Pull + P. Cl, 3×4+3×75%
Or, clean pulls (from the floor) + power cleans (from the floor), with three sets of four pulls and three cleans at 75% of the power clean maximum.
Clean + Front Squat + Jerk
For this exercise the athlete sets up and performs the specified number of cleans. Then the athlete performs the number of front squats. Finally the athlete performs jerks. This is an exhausting exercise combination and close attention has to be paid to the athlete’s technique in all phases. Any type of clean or jerk can be done with this. Normally there are twice as many squats as cleans, with one less jerk than cleans performed on this. For example:
F. Cl + F. Sq + Sp. J, 3×3+6+2×70%
Or, three sets at 70% of maximum, three cleans, six front squats, and two jerks in each set. The weight is being done in terms of the weakest exercise.
Pulls + Cleans + Front Squat + Jerk
The final exercise combination, again very exhausting. Technique is important, athletes will cheat on the pulls as they become tired. The set begins with a number of pulls, followed by cleans, followed by front squats, followed by jerks. Normally there are the same number of pulls and cleans, twice as many front squats as cleans, and one less jerk than clean. For example:
Cl. Pull + F. Cl + F. Sq + Sp. J, 3×3+3+6+2×70%
Of, three sets at 70% of maximum (whichever exercise is weakest), three pulls, three cleans, six front squats, and two jerks.
Why would a weightlifter perform these combination exercises? In my case, when I coached the sport, I liked to put these lifts on Saturday training sessions. My thinking was that Saturday was meet day, this is the day when most competitions are on. The idea would be to simulate meet conditions but have a really exhausting session using these combination lifts because after being used to this a meet using simply the snatch and clean and jerk would seem easy by comparison.
So a Saturday session might look like this for weightlifters:
Warm up
Snatch Pulls + Full Snatch + Overhead Squats, 3×6+3+3×80%
Full Cleans + Front Squats + Split Jerks, 3×3+6+2×80%
Good mornings, 3×6
Feet to bar, 3×10
Now, what about athletes that are using these lifts to improve sports performance and to stay healthy for sports that are not Olympic lifting? With the exception of pulls + cleans, all of these exercises are limited by the weakest exercise. For example, let’s say we have an athlete who can clean 300 pounds and front squats 400. If we’re doing a workout with cleans + front squats at 70% of maximum, it would look like this:
Cleans + Front Squats, 3×3+6×210 pounds
That 210 pounds is 70% of the clean, but it’s only 52.5% of the front squat. In other words, it would be a great training session for the clean but it would not advance the front squat because it would not be difficult enough.
Having said that, one time during the year when these lifts would be beneficial is during the in-season. This is because training time is so limited that it allows for more work to be done with limited time.
Every single one of the combination exercises described here requires a platform and bumper plates. They are too fatiguing and not forgiving of mistakes. Having said that, they don’t also require the use of the squat racks. That means that one group of athletes can be doing these lifts while another can be exercising in the squat racks, which might make for a good use of space.
An in-season program that utilizes these lifts might look like:
Day One:
Clean Pull, no explosion + Power Clean, 3×6+3×80%
Back Squats + Box Jumps, 3×4-8×85%+5 jumps
Dumbbell Bench Press + Medicine Ball Throws, 3×4-8×85%+5 throws
Day Two:
Power Clean + Front Squat, 3×3+6×80%
Front Squats, 3x6x80%
Hex Bar Deadlifts + Vertical Jumps, 3×4-8×85% + 5 jumps
Dumbbell Bent-Over Rows + Medicine Ball Throws, 3×4-8+5 throws
