Tip Master the Hip Clean Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip Master the Hip Clean Here' s a great movement for the beginner Olympic lifter or for anyone who wants to build some impressive traps by Tom Morrison January 11, 2018August 18, 2019 Tags Tips, Training, Weightlifting If you're starting to get into Olympic lifting, or just want to build awesome traps, one of the most important movements to master is the hip clean. When people try to learn a clean from the floor too soon it generally results in technique breakdown in the rest of the lift. They will miss making contact with the bar. The hip position (the power position) is just a small dip into the hips, back straight, knees slightly bent, and weight in the heels. From there it's an aggressive shrug and hip drive to get the bar to stay in place as you drop underneath into a full front squat position. It's a fantastic drill to teach strength and confidence with making contact with the bar. It also helps you learn how to not pull the bar too high up with your arms (power clean). With this movement, the lower you can catch in an active position the better your overall lift will be. Deadlift the bar up to a standing position. With a small dip into your hips, allow your knees to come slightly forward. Your bar should be touching you at the hip or thigh depending on your arm length. With an aggressive pop, drive your feet into the floor and extend your hips. The second your hips have extended, pull yourself UNDER the barbell. Don't pull the barbell upwards. You should land in a front squat position with the chest up and elbows high. Stand up to complete the lift. This movement is a phenomenal warm-up for your lifting sessions. It's also something I'd recommend to add into your programs. Go heavy to develop speed and power. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Not Dangerous 4 Falsely Accused Exercises We bet you've heard that these exercises are bad. Here's the truth, backed by science. Abs, Athletic Performance, Bodybuilding, Training Nick Tumminello June 12 Training Convergent Phase Training One of my central operating paradigms is the realization that all methods, devices, philosophies and techniques involved in strength training have specific benefits and drawbacks. If your training lacks sufficient diversity, you'll accumulate the drawbacks and habituate to the benefits. And that ain't good. Training Charles Staley January 26 Training Blitzkrieg Triple Dumbbell Press To win the war on der chest, we must attack it, Blitzkrieg style! We shall crush the pectoral enemy, see it driven before us, and listen to the lamentation of the vimmen! Training T Nation October 11 Training Meet Eric Cressey Ten years ago, most people who trained with weights had never heard of a "strength coach." Oh sure, there were sports coaches who worked with athletes on performance. And there were famous bodybuilders who theorized on hypertrophy methods in the magazines. Training Chris Shugart June 9