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In this article, S&C Coach Danny Wilson explains the benefits and applications for one of strength and conditioning’s most popular exercises for Boxing and Combat Sports. 

In this article, we will discuss:

Benefits of the Clean and Olympic lifting for Boxing and Combat Sports

Limitations of utilising Olympic lifting for Boxers

Video demonstrations of different variations of the Clean.

THE CLEAN

The clean is the ‘gold’ standard for developing explosive strength, as it teaches “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.

It also promotes rapid kinetic chain sequencing, which again is important for any sport. For example, a punch in boxing whereby force is generated from the lower body and hips, through the core then into the upper body.

We use variations of Olympic lifting appropriate to the athlete’s needs and lifting competency. Although it’s seen as the preferred method in developing strength-speed, it’s sometimes not necessary as it requires good technique.

Developing Olympic lifting technique often takes time and good mobility, which are often limitations to how much we progress boxers on these lifts.

Benefits of the Clean

Teaches the athlete 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.

Depends on 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.

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/NSCA) to make sure you’re performing exercises correctly and safely.

Limitations of using Olympic Lifting in Boxing 

There are quite a few limitations of using Olympic lifting in athletic populations, especially with boxers. 

First of all, Olympic lifting is technically demanding – hence why it is a sport in its own right. There is no cutting corners when developing exercise technique as performing Olympic lifts can become ineffective and dangerous if performed incorrectly. 

It requires weeks of practicing and developing the foundational movements and correct technique. This can take WEEKS before being able to load the bar to a sufficient load to promote strength and speed adaptations. 

In professional boxing, we have to get our athletes in the best possible shape for every fight. If we spend too long developing technique, we can miss out on that vital time to induce physiological adaptations.  Therefore, we opt for variations that are easier to perform and load, or alternative training methods such as loaded jumps, VBT and accommodating resistance. 

Furthermore, Most Olympic lifts require very good shoulder mobility and stability. As we observed during our movement assessments, we know that the majority of boxers exhibit tight and unstable shoulders – making them an area for concern. 

Our programmes focus on improving this, and learning the Olympic lifts can contribute. However, when under heavy loads an athlete with tight shoulders will naturally super-compensate with other muscles – increasing the risk of injury associated with Olympic lifting.

In our gym – boxers have often complained of shoulder, wrist and elbow pain whilst performing Olympic lifts. These joints undergo a lot of force over 1000’s on repetitions, we need to be cautious of implementing exercises that cause further strain and increase chance of overuse injuries. 

We want our training to be SAFE and EFFECTIVE by reducing likelihood of injury and improve performance. With this in mind, we have a range of clean variations we use at Boxing Science.  

THE CLEAN PULL

Boxing Science athlete Callum Beardow performs the Clean Pull from blocks at 1:48 of this video.

Why is this safer and more effective?

This is the most common variation of the clean we use at Boxing Science. Due to there not being a ‘catch’ during this exercise, it means that more load can be put onto the bar and really develop a powerful hip extension. Furthermore, no catch means that there are no impact forces on the elbows, wrists or shoulders.   

When should this be performed?

Clean pulls can be loaded heavy for strength-speed / strength phases, but can be also be performed at lighter loads and faster speeds for speed-strength adaptations. This means that it can be used across most training phases and can effective in promoting physiological adaptations in strength, speed and explosiveness. 

How many reps x sets?

We opt for 3-5 reps x 3-5 sets 

CLEAN PULL FROM BLOCKS

Why is this safer and more effective?

Similar to the clean pull from the floor – however performing from the blocks can make the clean pull even safer and more effective. Boxers that have poor hip and shoulder mobility will struggle to achieve a strong starting position when performing clean pulls from the floor. This can have a big effect on lifting technique – which can either increase the likelihood of injury and reducing the load lifted. Clean pull from blocks allows a stronger and safer start position in the mid-phase of the lift, therefore allows more load to be added to the bar. 

Another benefit of the clean pull is that it takes away a very technically demanding part of the lift …. ‘the double knee bend’. This part of the lift is really beneficial as it helps develop the stretch-shortening cycle of the hamstrings. However, many athletes struggle to execute this skill and it causes us to reduce the amount of load on the bar. Remember, our main priority of the clean pull is to develop a powerful hip extension to transfer to our punches, we need to make sure our exercises are sticking to the purpose. 

When should this be performed?

Similar to the Clean pulls, the block variation can be loaded heavy for strength-speed / strength phases, but can be also be performed a lighter loads and faster speeds for speed-strength adaptations. This means that it can be used across most training phases and can effective in promoting physiological adaptations in strength, speed and explosiveness. 

How many reps x sets?

2-5 reps x 3-6 sets 

POWER CLEAN 

https://www.instagram.com/p/BqxHcZuANvP/?utm_source=ig_web_copy_link
Boxing Science athlete Matthew Smith demonstrating a Clean Pull from Blocks nicely.

Why is this safer and more effective?

The Power Clean requires the athlete to catch it in a more upright position, for most athletes this means that less load can be achieved than a normal clean but requires more speed. However, the difference between achievable loads in the power clean and full clean is much less for boxers – making the power clean have increased peak force and RFD as the hip extension needs to be quicker.

Furthermore, the catch position in the clean causes strain on elbows, wrists and shoulders, and this is increased at the bottom of the catch in a front squat position. The catch position is high during a power clean, reducing the strain on these joints. 

In summary, a power clean is preferred to the full clean as it induces higher peak force and RFD values whilst reduced strain on the elbows, wrists and shoulders. 

When should this be performed?

This should be performed during strength-speed and speed-strength training phases, from 6 weeks out from a fight until the taper phase.

How many reps x sets?

3-5 reps x 3-5 sets

HIP CLEANS

Why is this safer and more effective?

So in the last section, we pointed out the reasons why we would prefer the ‘catch’ phase to be higher, hence why we opt for a power clean instead of a full clean. But there are many benefits of catching the clean in a front squat position. It trains the ability to absorb force quickly – this can help the boxer in a couple of ways. 

In order to absorb force quickly, the catch requires a rapid fullbody tension. This can help increase ‘effective mass’, a physical contributor to the ‘snap’ of a punch. 

This also can train eccentric utilization of the lower-body muscles, something boxers need to train as it has been highlighted as an area for improvement during our jump assessments. This can improve our ability to produce force and reduce the likelihood of injury. 

By reducing the momentum developed by taking away the pull phases of the full clean, the hip clean reduces the amount of load lifted. This can help us perform the front squat catch position under less load on the bar, therefore reducing strain on the elbows, wrists and shoulders. The speed required to get under the bar and catch in the front squat position makes this exercise effective. 

When should this be performed?

Speed-strength phases or off-season – when we have more time to develop lifting techniques.  

How many reps x sets?

5 reps x 3-5 sets. 

Want to learn more about advanced strength training movements for boxing? An all-new exercise library consisting of over 70 exercises is now available to boxing science members. Click here to learn more about becoming a Boxing Science member.

Summary of The Clean 

The clean is an effective exercise to increase strength, speed and explosiveness, and develop a powerful hip extension that can be transferred to a harder punch.

Despite its benefits, there are limitations when using the Clean in Boxing S&C programmes due to technical skills and mobility restrictions 

This often makes training methods such as loaded jumps, velocity based training and accommodating resistance more appropriate for developing strength-speed / speed-strength

At Boxing Science, we have a range of variations of the clean to improve the safety and effectiveness of this great exercise 

Athletes should be cautious when implementing cleans, and should look for guidance and coaching from a qualified S&C coach.