The Clean

Benefits of the Clean

  • Teaches you to perform “explosive” movements, activating several muscles & joints in the process. This has a large transfer to any sport that involves running, jumping, throwing or striking movements.
  • Rapid kinetic chain sequencing, which is important for any sport e.g. Punch in boxing: Force from the generated from floor to the hips, through the core then into the upper body for a knockout punch.

Boxing Science - Stronger Core Punch Harder

  • Promotes effective mass as muscles activate during hip extension, relax during flight of the bar before contracting again during the catch.
  • Develops the ability to absorb force.
  • Activates and develops function of type II muscle fibers, these are needed to produce force quickly.
  • Regression and development exercises improve posture, mobility and reduce risk of injury.

Good technique and effective lifting takes time, so don’t just pick up a bar and start cleaning.

Olympic lifting consists of a range of complex exercises so don’t just pick up a bar and start doing cleans after reading this article.

You need to develop movement patterns and foundational strength before attempting these exercises. Even then, we’d advise you seek coaching from an accredited strength and conditioning coach (UKSCA) to make sure you’re performing exercises correctly and safely.

Click here to see number 2.

Want to know how to PUNCH HARDER?

We give you five simple steps towards faster hands and harder blows in our mini e-book – Punch Harder

You can download this awesome product for FREE!

Click here to PUNCH HARDER

Danny Wilson co-founded Boxing Science in 2014 following building the successful Boxing program at Sheffield Hallam University where he has coached over 100 amateur and professional boxers as a strength and conditioning coach. He has also helped prepare Kell Brook for his mega-fight with Gennady Golovkin, and his Ingle Gym stablemates including Kid Galahad, Jordan Gill and Kyle Yousaf.

Away from Boxing, Danny is currently the Yorkshire regional strength and conditioning coach for England Golf and has experiences in youth and professional standards across a range of sports.

Danny is a United Kingdom Strength and Conditioning Association accredited strength and conditioning coach and has a Master of Science degree in Sport Science at Sheffield Hallam University, UK. For his final research project Danny profiled the physiological characteristics of amateur boxers and will share some of the novel findings on Boxing Science. Danny will be contributing to the Strength and Conditioning section by writing about the science behind the punch, training methods, working with junior athletes and case studies.