How To Clean: The Complete Masterclass (Olympic Weightlifting)
Sonny Webster
20,002 views
The complete guide to the clean, from your first pull off the floor to standing up a confident heavy catch. I'm Sonny Webster, 2016 Olympian in weightlifting, and in this free masterclass I take you through every position, every fault, and the exact drills I use with my athletes to fix them.
If you want me and my team to look at YOUR lifting, book a free discovery call and we'll break down exactly where you're leaking kilos and what to do about it:
👉 https://calendly.com/sonnywebsterperf...
WATCH NEXT
The Snatch Masterclass: The Only Snatch Tutorial You'll Ever Need ...
TIMESTAMPS
00:00 Intro: if your clean sucks, start here
00:56 Power clean vs full clean
01:50 The physical requirements of a good clean
03:28 Hip mobility for the bottom position
04:24 Torso angle and thoracic extension
06:30 Front rack mobility explained
08:14 Test your front rack against a wall
09:06 Test your ankle mobility
10:14 The power clean trap (why to learn the full clean first)
11:46 The front squat: your foundation
14:13 Spreading the floor: the tension cue
16:43 Building the perfect front rack
18:26 The 3-rep front squat rule
19:47 The setup: feet, bar and grip width
21:49 Hook grip: worth 60kg on my clean
23:26 Bum height, tension and shoulders back and down
27:51 Pick your focal point
28:18 The first pull: floor to mid-thigh
29:07 How high the bar ACTUALLY needs to go
31:03 Clean jumps: the drill that teaches acceleration
32:35 The turnover: elbows, footwork and fixing starfish cleans
37:08 Learn it top-down: the waist-height drill
39:07 Your 4-week training progression
40:38 Recap: how to master the clean
41:06 Book a free discovery call
WORK WITH ME
My team and I coach weightlifters and CrossFit athletes all over the world, from your first clean to the competition platform. Programming, technique review and mobility, built around your training.
Book your free call: https://calendly.com/sonnywebsterperf...
FOLLOW
Instagram: Instagram: sonnywebster
Website: https://sonnywebsterperformance.com
Who this video is for: weightlifters and CrossFit athletes who want to clean more weight with better technique. We cover clean setup, front rack mobility, front squat, hook grip, first pull, contact point, turnover, catch position, and the most common clean mistakes at every stage.
20 Comments
85% of max frontsquat.
What does it mean? Focus more on basic strength?
How To Clean: The Complete Masterclass (Olympic Weightlifting)
Sonny Webster
20,002 views
The complete guide to the clean, from your first pull off the floor to standing up a confident heavy catch. I'm Sonny Webster, 2016 Olympian in weightlifting, and in this free masterclass I take you through every position, every fault, and the exact drills I use with my athletes to fix them.
If you want me and my team to look at YOUR lifting, book a free discovery call and we'll break down exactly where you're leaking kilos and what to do about it:
👉 https://calendly.com/sonnywebsterperf...
WATCH NEXT
The Snatch Masterclass: The Only Snatch Tutorial You'll Ever Need ...
TIMESTAMPS
00:00 Intro: if your clean sucks, start here
00:56 Power clean vs full clean
01:50 The physical requirements of a good clean
03:28 Hip mobility for the bottom position
04:24 Torso angle and thoracic extension
06:30 Front rack mobility explained
08:14 Test your front rack against a wall
09:06 Test your ankle mobility
10:14 The power clean trap (why to learn the full clean first)
11:46 The front squat: your foundation
14:13 Spreading the floor: the tension cue
16:43 Building the perfect front rack
18:26 The 3-rep front squat rule
19:47 The setup: feet, bar and grip width
21:49 Hook grip: worth 60kg on my clean
23:26 Bum height, tension and shoulders back and down
27:51 Pick your focal point
28:18 The first pull: floor to mid-thigh
29:07 How high the bar ACTUALLY needs to go
31:03 Clean jumps: the drill that teaches acceleration
32:35 The turnover: elbows, footwork and fixing starfish cleans
37:08 Learn it top-down: the waist-height drill
39:07 Your 4-week training progression
40:38 Recap: how to master the clean
41:06 Book a free discovery call
WORK WITH ME
My team and I coach weightlifters and CrossFit athletes all over the world, from your first clean to the competition platform. Programming, technique review and mobility, built around your training.
Book your free call: https://calendly.com/sonnywebsterperf...
FOLLOW
Instagram: Instagram: sonnywebster
Website: https://sonnywebsterperformance.com
Who this video is for: weightlifters and CrossFit athletes who want to clean more weight with better technique. We cover clean setup, front rack mobility, front squat, hook grip, first pull, contact point, turnover, catch position, and the most common clean mistakes at every stage.