Olympic Lifting Warm-Up: The Best Progression to Prep for Cleans
Properly warming up before Olympic lifts like the clean or clean & jerk is critical for injury prevention, mobility, and technique. Whether you’re a beginner CrossFitter or experienced barbell athlete, how you move with an empty bar sets the foundation for how you’ll move with load.
Dr. Jeff Lewis, physical therapist and CrossFit rehab expert, walks through a full empty barbell warm-up sequence designed to reinforce clean mechanics before touching any weight. This approach improves technique, body awareness, and movement quality—so you can lift safer and stronger.
🔹 Step 1: Floor Pulls
Goal: Establish your starting position and first pull pattern.
Start with the bar just off the floor (no plates).
Chest should be tall—not angled forward like a deadlift.
Push through the floor and bring the bar to your hip, keeping it close.
✅ Perform 5 reps to dial in clean-specific pulling posture.
🔹 Step 2: Hang Pulls
Goal: Train bar path and tight positioning from just above the knee.
Start from a hang position (bar at mid-shin or just above knees).
Focus on dragging the bar up your shorts—it should stay close.
Avoid early hip opening or pulling too soon.
✅ Perform 5 reps and reset tension between each pull.
🔹 Step 3: High Pulls
Goal: Add upper body engagement while keeping control.
Start from the hips, pull the bar straight up along your torso.
Focus on elbow height and bar speed.
Keep shoulders relaxed, avoid over-pulling or leaning back.
✅ Perform 5 reps, feeling your shirt move if you’re doing it right.
🔹 Step 4: Hang High Pulls
Goal: Combine the lower and upper body pulls.
Start from just above the knees.
Pull to hips first, then high pull—don’t go on your toes too early.
Keep sequence clean: hang > hips > pull.
✅ 5 reps focusing on tempo and bar path.
🔹 Step 5: Power Cleans
Goal: Put the movement together under control.
Start from mid-shin.
Execute a full power clean: from floor to front rack.
Emphasize clean footwork and hip drive.
✅ 5 clean reps, reset grip if needed.
🔹 Step 6: Front Squats
Goal: Groove the receiving position.
Hold the bar in the front rack.
Complete controlled squats to reinforce clean landing stability.
✅ 3–5 reps for movement patterning and postural control.
🔹 Step 7: Full Clean from Hang
Goal: Combine all elements in a full clean.
Start above the knees and perform a clean with a strong pull and clean catch.
Keep elbows high and chest tall on the catch.
✅ 5 full cleans to end your warm-up.
🎥 Watch the Full Video Walkthrough:
👉 Olympic Lifting Warm-Up Sequence – Dr. Jeff Lewis
🧰 Recommended Warm-Up Gear
Technique Training Bar (15lb) – Great for beginners or rehab
Wrist Wraps – For front rack support
Weightlifting Shoes – Improve squat depth and clean stability
Barbell Mobility Kit – Perfect pre-lift prep tools
