How to Clean Tutorial with Glenn Pendlay


Glenn Pendlay also has a very nice three part “How to Clean” series. His approach to teaching the clean is similar to his awesome How to Snatch Tutorial Videos. I’ve learned a whole lot from it.

Part One: Correct Rack Position

Jon North Clean Grip Rack Position
Correct Rack Position
  • hold the bar clean position
  • bar not on clavicle but on shoulder muscle , hands stabalizing
  • shoulder pushed forward and up elbows in

Jumping Position

  • stand straight
  • shoulders back
  • bend knees a couple of inches, witchout bending forward
  • jump and catch bar in rack position
  • next , where ever you catch it , stop,stay there
  • from there do a front squat
  • take out hesitation, transition into one movement without that stop
  • from hips, gradually go into the hole without a lot of hesitation
Jon North Clean Jumping Position
Clean Jumping Position

Part Two:

Jon North Clean Below the Knee Position
Clean Below the Knee Position
  • shoulders pulled back
  • bend knee
  • bend hip
  • slide bar down, bar in contact with the legs to below the kneecaps
  • back tight, straight
  • shins vertical, stay on your heels
  • extending hip, knees stay bend
  • stop at jumping position
  • jump and catch, when you hit the first position from above
  • take the stop out,
  • gradually increase speed

Part Three: Taking it to the floor

Clean Starting Position Floor Jon North
Clean Starting Position
  • shoulders pulled back
  • bend knee
  • bend hip
  • slide bar down, bar in contact with the legs to below the knee caps
  • back tight, straight
  • shins vertical, stay on your heels
  • bend knees
  • weight shift to on ball of the foot
  • reverse this, knees back, extend the hip, jump and catch it

  • Jon

    amazing videos – best on the net. Wish I could train with Glenn

  • Mark

    This is by far the most comprehensive teaching video on how to properly clean. I wish I found this video before my crossfitting football coach taught us this lift incorrectly.

  • Noyes

    Thanks for taking the time to do this video. Breaking it down like this is really helpful.