The clean is one of the most powerful and technically demanding movements in Olympic weightlifting. It requires a unique blend of speed, strength, and precision to hoist a barbell from the ground to the shoulders in one fluid motion. But the clean wasn’t always the refined lift we see today—it has a long, storied history that began in 19th-century strongman performances, evolved through early weightlifting competitions, and eventually became a cornerstone of Olympic weightlifting for both men and women. In this post, we’ll explore the clean’s journey from its humble beginnings to its role in the modern sport, showing how it has shaped the world of strength training over the years.

19th Century – Strongman Roots

Early Strongman Competitions

The origins of the clean can be traced back to the mid-19th century, during the golden age of strongman performances. These early feats of strength, often held in theaters or town squares, featured lifters hoisting heavy, irregularly shaped objects like barrels, stones, and even anvils. The goal wasn’t necessarily to lift with perfect form but to simply display brute strength and power.

While the clean, as we know it, was not yet formalized, lifters began experimenting with different methods to get these heavy objects from the ground to their shoulders. This laid the foundation for the development of the clean, with basic techniques emerging from these performances. At this stage, the emphasis was on power, and many lifters used what would later be seen as inefficient techniques.

The Continental Clean

One notable technique from this era was the continental clean. This method involved lifting the weight in stages, often resting it on the abdomen or chest before bringing it to the shoulders. It was less about explosive power and more about brute force, using the body as a support to manage heavy, awkward loads.

While the continental clean was effective for strongman events, it was not ideal for competitive settings where efficiency and speed were critical. However, this technique demonstrated the early forms of what would become a more polished and powerful movement over the following decades. The continental clean also influenced the evolution of the clean by encouraging lifters to think about ways to improve their ability to transition weight from the ground to their shoulders.

As weightlifting began to formalize and move toward competition, these early techniques paved the way for a more refined and effective version of the clean.

Late 19th to Early 20th Century – The Rise of Competitive Weightlifting

The Birth of Organized Weightlifting

As the 19th century came to a close, weightlifting began to transition from theatrical strongman performances to more organized competitions. By the late 1800s, countries like Austria, Germany, and France were hosting formal weightlifting events, with competitors using barbells instead of the crude objects of earlier years. These competitions featured a variety of lifts, including early forms of the clean, but the movement was still evolving and had yet to be standardized.

During this period, lifters used different techniques to get the barbell from the ground to their shoulders. The form was often inconsistent, and many still relied on variations of the continental clean, where the barbell would rest on the body before being hoisted to the shoulders. As these competitions grew in popularity, so did the need for more precise and efficient lifting methods, which led to the gradual refinement of the clean.

Olympic Beginnings

Weightlifting officially made its debut at the first modern Olympic Games in Athens in 1896. Lifts loosely resembled modern movements. At this point, there wasn’t a clear distinction between different types of lifts like the clean and jerk or snatch. Competitors were tasked with lifting the heaviest weight possible using two hands, and the clean was a common method for getting the barbell to the shoulders.

By the early 20th century, as weightlifting began to grow in stature, the clean started to emerge as a distinct movement within the sport. This was particularly evident when weightlifting became a dedicated Olympic event at the 1920 Antwerp Olympics, marking a significant moment in the lift’s history. 

Early Clean Techniques

As Olympic competition advanced, lifters began experimenting with different techniques to optimize their performance in the clean. Lifters played with foot positioning, bar path, and body movement, seeking to improve their ability to handle heavier weights. The movement was still in its developmental stage, with athletes focusing on ways to increase the efficiency of the lift while maintaining control and power.

These early competitions laid the groundwork for the modern clean, solidifying its place as a central part of competitive weightlifting. The clean’s rise in the early 20th century would lead to its eventual refinement and formalization as part of the Olympic weightlifting program.

1920s – The Clean Enters Olympic Weightlifting

1920 Antwerp Olympics – Weightlifting Becomes a Standalone Sport

The 1920s marked a pivotal moment for both weightlifting and the clean. At the 1920 Antwerp Olympics, weightlifting debuted as a standalone Olympic sport, and the clean became a core element of competition. The clean, performed as part of the clean and jerk, involved lifting a barbell from the ground to the shoulders in one motion before jerking it overhead. This combination of brute strength and refined technique highlighted the importance of the clean in allowing lifters to transition heavy weights into position for the final lift.

By this time, the clean and jerk was established as one of the two main lifts in Olympic weightlifting, along with the snatch. The clean itself became more defined, with athletes focusing on speed, coordination, and proper technique to improve their ability to lift heavier weights efficiently.

Introduction of the Clean and Jerk

With the official adoption of the clean and jerk, lifters needed to perfect the clean to remain competitive. In Olympic competition, athletes would pull the barbell explosively from the ground, drop under it to catch it on their shoulders, and then prepare to jerk it overhead. This made the clean the essential first phase of the lift, and competitors worked to master this motion to maximize their success in completing the jerk.

As lifters refined their techniques, the clean evolved from the earlier continental clean into the quicker, more efficient movement seen today. Lifters adopted the "squat clean," a technique where they dropped into a deep squat to catch the barbell at its heaviest point, allowing them to lift more weight. This development marked a turning point, emphasizing not just power, but also speed, timing, and athleticism.

Technical Evolution

By the mid-1920s, Olympic weightlifters had moved away from more rudimentary methods of performing the clean. They began adopting a more consistent approach, which involved explosive hip extension and quick movement under the bar. These innovations allowed lifters to handle greater loads more efficiently, contributing to world records being broken and new milestones achieved.

1930s–1970s – Refining the Clean and Opening the Sport to Women

Further Technical Refinements

Throughout the mid-20th century, the clean continued to evolve, with lifters and coaches refining techniques to maximize performance. In the 1930s and 1940s, athletes began paying closer attention to the mechanics of the movement, focusing on speed and efficiency. The transition from the pull to the catch became more fluid, with lifters improving their ability to quickly drop under the bar and secure it in a deep squat position, a technique known as the squat clean. This was a significant departure from earlier methods, where lifters used higher catch positions that limited the amount of weight they could handle.

By the 1950s, weightlifting techniques were studied in greater detail. Coaches and athletes emphasized elements like foot positioning, bar path, and proper timing, laying the groundwork for modern weightlifting techniques. The clean became a key focus in training programs, as it played a crucial role in the clean and jerk, which was now seen as the most important lift in competition.

Women Enter the Sport

While the clean and jerk had been part of men's Olympic weightlifting since 1920, women’s involvement in the sport developed much later. During the 1930s and 1940s, weightlifting was still predominantly male, with women rarely seen in organized weightlifting competitions. However, by the 1970s, a growing interest in strength training and competitive sports for women led to the formalization of women’s weightlifting.

In 1983, the International Weightlifting Federation (IWF) officially recognized women’s weightlifting as a competitive sport, allowing women to participate in the same lifts as men, including the clean and jerk. This marked a significant moment for the clean, as female athletes began to showcase their own strength, skill, and technical ability in this demanding movement.

Women’s Olympic Weightlifting Debut

It wasn’t until the 2000 Sydney Olympics that women’s weightlifting was officially included in the Olympic program. The inclusion of women brought the clean and jerk to a broader audience and introduced a new generation of lifters. Female athletes quickly established themselves as powerful and technically skilled in the clean, breaking barriers and setting new standards in the sport.

This era of Olympic weightlifting cemented the clean as an iconic movement for both men and women, evolving into the highly refined, explosive movement we see today in international competitions.

1980s to Present – The Clean in Modern Weightlifting

Continued Evolution and Increased Popularity

As weightlifting entered the late 20th century, the clean underwent further refinement, with athletes and coaches continuously developing strategies to improve technique and performance. The introduction of modern training methodologies, such as periodization and specialized strength training, contributed to the rising standards in Olympic weightlifting. Lifters began focusing on the clean not only as part of the clean and jerk but also as a standalone exercise to build explosive power and strength.

In this era, significant advancements in equipment, such as specialized weightlifting shoes and barbells, further enhanced performance. The shoes provided better stability and grip, while the bars were designed to allow for easier handling of heavier weights. These developments enabled athletes to train more effectively and compete at higher levels.

The Clean in CrossFit and Functional Fitness

The rise of CrossFit in the early 2000s brought the clean into the spotlight, making it accessible to a wider audience. The clean became a staple movement in CrossFit workouts, celebrated for its ability to build strength, power, and coordination. CrossFit’s emphasis on functional fitness encouraged athletes from various backgrounds to incorporate the clean into their training, regardless of whether they aimed to compete in Olympic weightlifting.

CrossFit also popularized different variations of the clean, such as the power clean and the squat clean, allowing participants to tailor their training to their specific goals. The clean’s versatility and effectiveness in developing overall athleticism made it an essential movement in functional fitness routines.

Current Olympic Weightlifting Landscape

Today, the clean is not only a crucial component of Olympic weightlifting competitions but also serves as a foundational movement in various sports and fitness disciplines. Olympic lifters continuously push the boundaries of performance, with world records being shattered and new techniques being introduced. The clean has become a hallmark of elite athleticism, showcasing the power, speed, and technical skill required to perform at the highest level.

Women’s participation in Olympic weightlifting has flourished since its inclusion in the Olympics, with female lifters achieving remarkable feats and inspiring the next generation. The clean remains central to their training and competition, reflecting the evolution of the movement and the strength of female athletes in the sport.

The Clean’s Lasting Impact

The clean has come a long way since its origins in 19th-century strongman competitions. From its early roots to becoming a fundamental lift in Olympic weightlifting and CrossFit, the clean has solidified its place as a key movement in strength training and athletics. Its evolution illustrates not just the development of lifting techniques but also the growing inclusivity of the sport, allowing athletes of all genders to showcase their strength and skill. As we look to the future, the clean will undoubtedly continue to inspire and challenge athletes around the world.

The Clean's Legacy and Future in Strength Sports

A Legacy of Strength and Technique

The clean has established itself as one of the most iconic and celebrated movements in strength sports, embodying the essence of athleticism, power, and precision. Its legacy is evident not only in Olympic weightlifting but also across various fitness disciplines, from powerlifting to functional training. The clean exemplifies the ability to blend strength with technique, requiring athletes to master the mechanics of the lift while developing explosive power.

As a foundational exercise, the clean is widely recognized for its benefits in enhancing overall athletic performance. It promotes strength in the posterior chain, improves explosive power, and develops coordination and stability—all crucial attributes for athletes across different sports. The clean's versatility allows it to be incorporated into training regimens for athletes of all levels, from beginners to elite competitors.

The Clean in Coaching and Training

With the rise of specialized coaching and training programs, the clean continues to evolve as coaches develop new methods to enhance performance. Modern coaching emphasizes individualized training approaches that cater to an athlete's specific needs and goals. This trend has led to the development of innovative training techniques, including the use of video analysis to refine lifting mechanics and improve technique.

Strength and conditioning coaches increasingly incorporate the clean into athletic training programs, recognizing its effectiveness in developing functional strength and explosive power. Many sports teams utilize the clean as part of their training regimens to enhance overall athletic performance, contributing to the clean's growing prominence in the fitness community.

The Clean in Popular Culture and Fitness Trends

In recent years, the clean has gained attention in popular culture, becoming a symbol of strength and fitness. Social media platforms and fitness influencers showcase the clean, inspiring individuals to integrate it into their own workout routines. The movement has been featured in various fitness challenges, competitions, and events, further solidifying its status as a core exercise in strength training.

Moreover, the clean's inclusion in CrossFit has made it accessible to a broader audience, encouraging individuals from diverse backgrounds to engage in strength training. This exposure has sparked interest in Olympic weightlifting as a sport, leading to the establishment of more clubs and training programs dedicated to developing athletes in the discipline.

Looking Ahead: The Clean's Future in Strength Sports

As the fitness landscape continues to evolve, the clean is poised to remain a cornerstone of strength training and athletic development. The ongoing advancements in coaching techniques, equipment, and training methodologies will likely lead to even greater refinements of the movement. Additionally, the growing inclusivity of strength sports will foster an environment where athletes of all genders and abilities can thrive, further expanding the reach of the clean.

The clean's adaptability ensures its relevance in the ever-changing world of fitness, making it a vital exercise for aspiring athletes, fitness enthusiasts, and recreational lifters alike. Its legacy as a symbol of strength and technique will endure, inspiring future generations to embrace the challenge of mastering this fundamental movement.

The Clean: A Movement for All Athletes

The clean has transcended its origins as a competitive lift to become an essential movement embraced by athletes and fitness enthusiasts alike. Its evolution reflects the growth of strength sports, showcasing the blend of raw power, technical skill, and athleticism that defines the best in the field. From its early days in strongman competitions to its current status as a fundamental exercise in Olympic weightlifting and functional fitness, the clean has established itself as a hallmark of strength and resilience.

As we’ve explored throughout this blog, the clean is not merely a lifting technique; it embodies the spirit of athleticism, encouraging individuals to push their limits and strive for excellence. Its versatility makes it suitable for a wide range of training goals, whether one aims to compete at the elite level or simply enhance their overall fitness. The clean promotes functional strength, coordination, and explosive power, benefits that are valuable to athletes in any sport.

With the increasing recognition of women in weightlifting and the growing popularity of strength training, the clean continues to evolve and inspire. It has become a symbol of empowerment, breaking down barriers and inviting individuals from all walks of life to embrace the challenge of mastering this dynamic movement.

In conclusion, the clean is more than just a lift; it is a testament to human strength, determination, and the pursuit of excellence. Whether you are a seasoned competitor or a beginner taking your first steps into the world of strength training, the clean holds the potential to transform your athletic journey. As we look to the future, this iconic movement will undoubtedly continue to inspire and challenge athletes for generations to come, reminding us all of the power of dedication and the joy of striving for greatness.

The clean is more than just a technical lift; it represents the journey of strength sports from their historical roots to a modern celebration of athleticism and empowerment. Over the decades, this movement has undergone significant evolution, reflecting advances in technique, equipment, and inclusivity, particularly with the rising prominence of women in weightlifting.

As we have explored, the clean is integral to Olympic weightlifting and has become a cornerstone of functional fitness, most notably through its adoption in CrossFit. Its versatility and effectiveness make it a key exercise for athletes aiming to develop explosive power, strength, and overall athletic performance. The clean stands as a testament to human potential, encouraging lifters of all backgrounds and skill levels to engage with strength training and push their limits.

Looking ahead, the clean will undoubtedly remain a vital part of strength training and athletic development, continuing to inspire future generations of athletes. Its legacy is not just in the records it helps break but also in the community it fosters—a community that embraces the challenge of mastering this iconic lift. As we celebrate the clean's rich history and its significant impact on the world of fitness, we invite everyone to experience the power and excitement that comes with mastering this incredible movement.