The clean is an extremely effective exercise for athletes, sportspeople and gym-goers who want to develop lower body explosive strength and power. Being the first portion of the clean and jerk Olympic lift, it is commonly performed by weightlifters for this specific discipline, but is also widely used by athletes within many different sports, such as football, wrestling, martial arts, and athletics.
The explosive pulling of the barbell from the ground and subsequence squat results in the major muscle groups of the lower body being targeted, specifically those which extend the ankles, knees and hips. This combined joint movement is known as the “triple extension”, and is seen in many sporting and athletic actions, making the clean a perfect sport specific weight training exercise.
The clean is perfect for sports training. The exercise allows the athlete to develop high levels of power in the muscles responsible for the extension of the ankles, knees and hips, which is highly desirable within many sporting activities.