Barbell Warm-up for the Clean

To warm up for Olympic Weightlifting, we always recommend starting with some light cardio followed with various mobility exercises such as Warrior Squats and Back Rack Elbow Rotations to improve range of movement. Once complete, you're ready for a barbell specific warm-up, and our guide below will allow you to improve speed and confidence whilst sharpening your technique.

Barbell Warm-up Guide

With an empty barbell, complete 2-3 sets of:

5 Tall Muscle Clean

3 Scarecrow Clean


At 30-40% of your best Clean, complete 2-3 sets of:

3 Mid Thigh Clean

3 Halting Clean


To learn more about these individual movements, check out our YouTube video below. Once complete you’re primed & ready for your session! Move Fast, Lift Heavy💥




If you enjoyed this video, make sure you subscribe to Chalk Fitness on YouTube. On the first Tuesday of each month we release a coaching segment for our strength & conditioning program so you can improve your technique across weightlifting, gymnastics and cardio movements and get a taste of the CHALK class experience.