Elbows drop in the front rack catch
Front rack collapses; bar crashes onto the wrists — high injury risk.
Overactive muscles
Pec majorPec minorLatissimus dorsi
Corrective work
Foam RollPectorals↗Foam RollLats↗StretchDoorway pec stretch↗Olympic · Full Body
Full Clean
Coaching cues
- Bar over midfoot; hip hinge to grip just outside knees
- First pull to the power position — bar at mid-thigh
- Second pull: explosive hip extension, shrug, high elbows
- Receive in a full front squat — elbows high and parallel
Common faults 3
No re-bending of knees in the catch (no squat)
Receiving stiff-legged; all force absorbed by joints not muscles.
Overactive muscles
QuadricepsHip flexors
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Hips shoot up on the first pull
Erectors lift before the legs; legs disengage from the first pull.
Overactive muscles
Erector spinaeHamstrings
Corrective work
Foam RollHamstrings↗StretchHamstring stretch with strap↗