First off - This is not a tutorial! You should try to find a local OL club and train under a good coach. However these are just a few tips to help you improve your clean and make sure to watch out for certain common mistakes. Here are some of the coaching pointers I received from my coach. The Clean is split into a few different stages: Get Set (The starting position) The First Pull (Pulling the bar from the floor to just above you knees/ bottom of the thigh) The Second Pull (Explosively pulling the bar from the bottom of the thigh to the chest. The Catch (Catching the bar in front squat position and completing the lift) They teach standard progression but some times it's good to work reverse chain, the accessories should help you get into position with what ever part you're having trouble with and should usually be done as part of a warm up: First Pull Deadlift with bar Deadlift with increasing weight Accessories: Deficit Deadlift Snatch Grip Deadlift Notes: The "Get Set" position is lower than the standard deadlift position and should be mimicked during training. The accessory lifts are useful tool at helping you achiever this position. Second Pull: High Pull from floor with bar High Pull from floor with increasing weight (30kg is usually heavy enough) Accessories: Deadlift with shrug Box Jump with vertical jump at the top Notes: The high pull should be performed as close to the body as possible to mimic the pathway of the bar during the clean. To optimise this, the elbow should point up and not back at the top of the pull. When the feet land, they should move slightly outward and not back, this creates space for the catch. The hips should also not drive the bar forward as this would create an arc and therefore create a longer lever arm for the lifter to deal with e.g. The arc this lady is creating takes significant force to over come compared to the high pull which is a linear pathway. The Catch: Front Squat with clean grip (from rack) Front squat with increasing weight Accessories: Deadlift with hook grip High Pull with hook grip Front Squat with hook grip (higher weights will help you position your wrists correctly) Neural programming - keeping the bar in the rack at chest height (don't lift it, put a supra-maximal weight on the help), position you hands and body as it would be at the end of the high pull (bar over mid foot, feet slightly out, elbows up, bar across chest), from here practice rotating yourself under the bar until you are in the partial squat position with the bar positioned as it would in a front squat. Once your understand the movement, decrease the weight and repeat the same exercise but squat the bar out of the rack at the end of the movement. Notes: Hook grip is used as a safety to stop the bar dropping (or flying) out of your hand. It feels quite uncomfortable and is hard to get used to but it is a great thing to learn. Front squat is relatively easy to learn, i taught a non-gym going friend (who weighs only 70 kg) how to front squat and got him front squatting 60kg on his first time in the gym (he can't even back squat). I don't know the consensus on the front squat grip and elbow position but i was taught the cue "Up and Out", some other people keep their elbows up and in, but the essential part is keeping the elbows up with your triceps (back of the arm) and parallel to the floor. Putting it all together: Perform a high pull with an unloaded bar, once the bar reaches the top of the movement (your chest usually), rotate yourself under the bar into a partial front squat position to catch the bar, from here drive the bar up by standing up from the partial squat - Congratulations, you have performed a power clean. Increase the load to 30kg and focus on technique for the reps and sets of your program. The Full Clean Power Clean with bar Power Clean with 30kg Power Clean then front squat with bar Power Clean then front squat with 30 kg Clean with bar Clean with 30kg Clean with 30kg + 5 front squats Accessories: Heavy Front Squats Power Clean + 5 x Front Squat Notes: Avoid reverse curling the bar instead get under it as you would in the neural programming section of the catch except drop lower into the squat and come back up. Avoid Hang Cleans too, usually you can't get into the same position as the second pull statically so you'll be working a faulty motor pattern. Always pull from the floor, it teaches you proper positioning and how to transition between the first and second pull. Because you're still at the stage of programming, vary every week which particular stage of the lift you want to focus on. So after you've done your working sets, lower the weight and and focus on particular aspects e.g. first pull, high pull, the catch, reversing the catch, front squats after the power cleans. You want to be able to program each part of the lift, so focus on different parts on the lift that you were having trouble with in the working sets. The accessories are there to help you understand the lift and improve your weak areas. Heres some beautiful full clean technique: [ame="http://www.youtube.com/watch?v=U7nL8Bg5LDQ"]http://www.youtube.com/watch?v=U7nL8Bg5LDQ[/ame] If any of the more experienced lifters have anything to add or change please comment below!