How To Get Faster Under Cleans (learn how to catch low)

One of the MOST commonly asked questions I get about weightlifting is how to get under cleans faster. In this article, I break down three reasons why you might be struggling with this and how to fix it. If you need help with your technique, then make sure to check out my coaching here to get access to daily programming and form checks! P.S. If you prefer the video version, I’ve linked it at the bottom of the article.

1. Squatting Too Slow

If your squats lack speed and don't involve a bounce at the bottom, it can hinder your ability to catch cleans at the bottom of the squat which demands a significant amount of speed. Here's how to work on it:

Warm-up with Pauses: During your warm-up, focus on pausing at the bottom of your squat. However, don't just pause; aim to feel loose in that position. Incorporate bounce squats to warm up your knees and improve flexibility before adding more weight.

Squat With a Bounce: Train all your squats with a bounce. Remember, how you do anything is how you do everything. To catch cleans low, practice squatting low and fast. While adding a bounce to your squats, start with lighter weights, as the most common problem is the chest falling forward out of the hole.

Use One and a Quarter Squats: This exercise variation offers an extra opportunity to practice the bounce in your squat and refine the timing without letting your chest fall forward. It's also an excellent drill if you struggle with falling forward out of the hole.

2. Front Rack Mobility

To catch cleans in a squat, you need excellent front rack mobility. It's not just about getting into the front rack position; it's about how quickly you can get there. Here's how to work on it:

Underhand Dead Hang: You can easily improve your front rack mobility by hanging from a pull-up bar with an underhand grip. Try to accumulate 1 to 1.5 minutes of hanging each day. For bonus points, incorporate this between your empty barbell warm-up sets. This exercise works wonders for immediately improving your front rack position.

Get Under FAST: If you can already achieve a good front rack position but struggle with speed, it might be a technique issue. Tension in your grip, arms, or lats can slow down the turnover. Use the tall clean to practice being active with your arms in the pull-under while maintaining a quick turnover. You can drill this by opening your hands in the catch position. Opening the hands in the catch is one of the most simple tools for checking if you are holding too much tension, so give that a try!

3. Stop Doing Power Cleans

If your main goal is to improve your full clean, consider reducing or eliminating power cleans from your training routine. Here's why:

Every power clean rep teaches you not to catch in a squat. To prioritize full cleans and improve your speed under the bar, discipline yourself to take a year off from power cleans. Focus solely on full cleans during this time. It may seem like more effort initially, but it pays off in the long run. You'll likely become significantly stronger in your clean.

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