Overview: Types of Barbell Cleans and How Equipment Impacts Performance

The phrase "types of barbell cleans" covers a family of explosive Olympic-style lifts used to develop power, speed, and coordination. The most common variations are the power clean, squat clean, hang clean, hang power clean, and clean pull. Each type emphasizes different elements of the kinetic chain: triple extension, bar path, pull speed, and the athlete's ability to receive the load. Understanding how equipment—bar type, plates, platform, shoes, and accessories—affects performance is essential for programming and injury prevention.

Key performance indicators for cleans include peak power (often 3,000–6,000 watts in trained lifters depending on body mass and skill), vertical bar velocity (0.8–1.5 m/s at catch for many athletes), and catch depth (power vs squat variations). These metrics, measured in field settings or labs, show that cleans are among the highest-power producing lifts, which is why they're staples in athletic development programs for football, rugby, CrossFit, and Olympic weightlifting.

Practical equipment considerations:

• Barbell type: an Olympic (20 kg men / 15 kg women) bar with 28–29 mm diameter, moderate whip, and proper knurling improves grip and timing versus generic gym bars.
• Bumper plates: consistent diameter ensures consistent bar height off the floor and safer drops. Thinner steel plates are unsuitable for repeated drops.
• Platform: a wooden or rubberized platform reduces rebound and protects flooring. Platforms with 3–6 cm of plywood over 2–3 cm of rubber deliver predictable bar bounce.
• Shoes: weightlifting shoes with 0.5–1 inch heel lift improve front rack position and squat depth in squat cleans; flat shoes or barefoot training can help with general conditioning and foot stability for power cleans.
• Accessories: collars, chalk, and appropriate knee sleeves increase safety and comfort. Lifting straps are rarely used for cleans as grip is rarely limiting.

Selection framework (step-by-step):

1. Identify primary goal: maximal power, technical development, or conditioning.
2. Choose clean variation aligned to goal: power cleans for power, squat cleans for positional strength, hang cleans for mechanics of the second pull.
3. Select equipment: Olympic bar + bumpers + platform; add weightlifting shoes for squat work.
4. Progress programming: start with technique work (light loads, 60–70% 1RM) then multiple sets of 1–3 reps for power development.

Real-world application example: a collegiate football strength coach uses power cleans for 8 weeks in the off-season to increase NFL Combine vertical jump metrics. Using calibrated force plates and a consistent platform, the team tracked average vertical force increases of ~6–9% across linemen and skill players after a planned progression emphasizing power clean triples at 70–85% of clean 1RM, performed twice weekly.

Comparing Major Types of Cleans: Purpose, Mechanics, and When to Use Each

Power clean: The athlete pulls the bar and catches it above parallel (not in full squat). Purpose: maximal power output and transfer to vertical jumping and sprinting. Mechanics emphasize rapid triple extension and a forceful shrug, followed by an active pull-under. Best for athletes who need power without the technical depth of a full squat clean.

Squat clean: The bar is caught in a full front-rack squat. Purpose: build positional strength, increase eccentric control, and allow heavier loads because of deeper receiving position. Mechanics require mobility in the hips, ankles, and thoracic spine to maintain an upright torso. Use in Olympic lifters and athletes needing increased eccentric/quadriceps development.

Hang clean: The lift starts from above the floor (mid-thigh or just above knees). Purpose: focus the training stimulus on the second pull and transition to catch; useful for isolating explosive hip extension. The hang variation reduces reliance on the first pull and develops timing and speed.

Clean pull and high pulls: These are technical assistance lifts done without receiving the bar. They develop pull strength, bar speed, and higher peak power with heavier loads. Use them when athletes struggle to generate force through the hips or when programming strength-speed blocks.

Programming example (progressive choices): beginners spend 4–6 weeks on hang cleans and high pulls with emphasis on technique and lighter loads (40–60% of clean 1RM). Intermediate athletes cycle between power cleans and squat cleans across a 6–8 week mesocycle to target both power and positional strength.

Technique, Programming, Safety, and a Practical Case Study

Technique fundamentals (step-by-step cues):

• Setup: mid-foot under bar, chest up, neutral spine, hips between low and mid range to fit the variation.
• First pull: extend the knees while keeping the bar close to shins; maintain shoulder-blade over bar until the bar passes knees.
• Transition (scoop): re-bend the knees slightly and position the hips for the explosive second pull.
• Second pull: aggressive triple extension of hips, knees, and ankles; rapid shrug; keep the bar close and accelerate vertically.
• Pull-under and catch: actively pull the elbows under the bar and receive in a solid front-rack position (above parallel for power clean, full squat for squat clean).
• Recovery: stand tall, stabilize core, and complete the rep before lowering safely.

Programming templates with data-driven intent:

• Power emphasis (6 weeks): 2 sessions/week; power cleans 5x2 at 70–85% of 1RM; jump squats and sled sprints for contrast. Monitor bar velocity; maintain target mean propulsive velocity (MPV) ranges: 0.9–1.2 m/s for power intervals.
• Strength-to-power (8 weeks): squat cleans 4x3 at 75–88% 1RM, clean pulls 3x3 at 105–125% of 1RM for pull strength, front squats for accessory work 4x5 at 75–85% 1RM.

Safety and equipment maintenance best practices:

• Inspect bumpers and bar sleeves regularly—cracks or inconsistent rebound increase injury risk.
• Use collars to secure plates; loose plates change balance and bar whips.
• Warm-up: include dynamic mobility targeting thoracic spine, hips, ankles, and wrists; perform specific warm-up sets at 30%, 50%, and 70% prior to heavy work.
• Coach feedback and video analysis every 2–4 weeks reduces technical errors and injury rates.

Case study (practical): A semi-professional rugby athlete followed an 8-week power clean cycle: twice weekly power clean sessions starting at 60% 1RM and progressing 2–4% per week. Additional programming included sprint intervals and unilateral loaded carries to address imbalances. After 8 weeks, the athlete increased power clean 1RM from 100 kg to 109 kg (9% increase) and documented a 4.5% improvement in countermovement jump height. Key contributors were consistent technique coaching, well-maintained Olympic bar and bumpers, and deliberate programming of recovery days.

Troubleshooting Common Errors and Corrective Drills

Common technical faults and drills (practical corrective steps):

• Error: early arm bend and loss of hip drive. Correction: perform high pulls focusing on elbows staying high and the hips driving; program 3 sets of 3–5 reps at 60–80% of clean 1RM.
• Error: bar drifting away from body on the first pull. Correction: deficit deadlifts (2–3 cm platform) and pause deadlifts to improve initial bar contact and position. Use 3 sets of 3–5 reps at 70–85% 1RM.
• Error: slow pull-under or late catch. Correction: muscle cleans and tall cleans (emphasize active elbows and receiving in rack) for 3 sets of 3 at light loads (30–50% 1RM).
• Error: poor front rack mobility limiting squat clean depth. Correction: goblet squats, banded shoulder dislocates, and wall slides for mobility; integrate 3x10 banded pulls daily as warm-up.

Drill progression example (4-week microcycle): week 1—hang cleans light (4x3), week 2—clean pulls heavy (3x3), week 3—power cleans moderate (5x2) with velocity focus, week 4—deload and technique review with video feedback. Use objective measures (bar velocity, jump height, or subjective RPE) to adjust loads.

FAQs

• Q: What are the primary differences between a power clean and a squat clean? A: Power cleans are caught above parallel emphasizing peak power; squat cleans are caught below parallel emphasizing positional strength and eccentric control.
• Q: Which barbell and plates are best for cleans? A: An Olympic bar with proper whip and calibrated bumper plates offers consistent bar height and safe drops; avoid thin steel plates for repeated drops.
• Q: How often should athletes perform cleans per week? A: 1–3 sessions depending on experience and phase—typically 2 sessions/week for power development with adequate recovery.
• Q: Are weightlifting shoes necessary? A: They help with front rack stability and squat depth for squat cleans; not mandatory for power cleans but recommended for technical development.
• Q: How much should beginners lift for technique practice? A: Start at 40–60% of a conservative 1RM or use empty bar and focus on form with 3–5 sets of 3–5 reps.
• Q: Can cleans improve sprint and jump performance? A: Yes—cleans develop triple extension and rate of force development which transfer to sprinting and vertical jump when programmed correctly.
• Q: What are safe progression rates for clean intensity? A: Increase load by 2–5% per week depending on adaptation, monitoring velocity and technique; schedule deloads every 3–6 weeks.
• Q: Which corrective drills are most effective for a late pull-under? A: Muscle cleans, tall cleans, and high hang cleans increase active pull-under mechanics and elbow speed.
• Q: How should equipment be maintained? A: Regularly inspect sleeves, collars, and bumper integrity; rotate bumpers and clean bars—replace worn plates and bars to maintain safety.
• Q: Can cleans be used in conditioning programs? A: Yes—lighter cleans in EMOMs or complexes (e.g., 5 cleans + 5 front squats) provide metabolic and neuromuscular stimulus when volume and intensity are managed.
• Q: How do you test progress in cleans objectively? A: Use 1RM testing periodically, bar velocity metrics, force-plate measures if available, and functional tests like countermovement jump to monitor transfer.