CrossFit Cuspis

CLEAN TECHNIQUE - What did you learn?

A better clean isn’t about doing more.
It’s about doing each phase better:

👟 Feet set the base
🎯 Position creates tension
⬆️ Legs drive the bar
🚀 Extension finishes power
🤷‍♀️ Shrug adds height
💥 Bar stays close
🔄 Elbows move fast
👋 Catch is solid
🧍 You stand it up strong

One cue at a time. One rep at a time.

CLEAN TECHNIQUE 🧍 STAND AND OWN IT

Now finish it.

Think:
✅ Drive up from the legs
✅ Stay tall in the rack
✅ Control the rep before dropping

Every clean ends with confidence.

CLEAN TECHNIQUE 👋🏼 CATCH SOLID

Receiving the bar is just as important as lifting it.

Think:
✅ Elbows high
✅ Stable front rack
✅ Feet planted and balanced

A soft catch = a strong lift.

CLEAN TECHNIQUE 🔄 FAST ELBOWS

Once you pull under, speed matters.

Think:
✅ Elbows whip through fast
✅ Bar lands on shoulders, not hands
✅ Aggressive turnover

Don’t wait for the bar: MEET IT!

CLEAN TECHNIQUE 💥 KEEP THE BAR CLOSE

Distance kills power.

Think:
✅ Bar stays brushing the body
✅ Elbows high and outside
✅ No looping away

The closer the bar, the stronger the lift.

CLEAN TECHNIQUE 🤷‍♀️ SHRUG UP, NOT BACK
After extension, your shoulders take over.

Think:
✅ Shrug straight up
✅ Stay tall
✅ Keep the bar close

Upward power, not backward swing.

CLEAN TECHNIQUE 🚀 FINISH THE EXTENSION
Once the bar passes the knees, it’s go time.

Think:
✅ Hips forward/open
✅ Tall finish
✅ Full extension (ankles, knees, hips)

No early arm bend. Let the legs finish the job.

CLEAN TECHNIQUE ⬆️ PUSH THE FLOOR AWAY

It's called a clean PULL…
…but one of the best things you can think about from the floor is actually PUSHING.

Instead of: ❌ "Pull the bar off the ground."
Try: ✅ "Push the floor away."

Your legs should be doing a WHOLE lot of the work getting that bar moving.

Think about driving your feet into the floor and using your legs to create momentum rather than trying to muscle the bar up with your upper body.

🏋️ NEXT TIME YOU CLEAN:

Don’t think about the bar.
Think about the FLOOR.

Push it away.

CLEAN TECHNIQUE 🎯 SET THE POSITION
Before the bar leaves the floor, get tight.

Think:
✅ Chest up
✅ Back locked in
✅ Lats engaged (bar stays close)

A strong start = a strong finish.