Breaking Down the Axle Clean and Press: Step by Step

 Breaking Down the Axle Clean and Press: Step by Step 

Before I forget, I posted a video at the bottom of this article that puts my technique on a heavier weight in slow motion, as well as a for reps (285x something ). 

When I broke the u90 world record on the axle press, I had trained my split jerk three times in two weeks. One of the biggest mistakes I made when I first started strongman was prioritizing my split jerk over my strict press, push press, and push jerk movements. I made a ton of mistakes my first couple years in the sport (and I am still making mistakes!) but have become much more aware of my training. In this article, I'll break down the technique I use for the axle clean and press. 

The Axle 

One of the first things you need to understand... It IS NOT a barbell. Trying to clean it like a barbell will result in a lower ceiling since your limiting factor is your grip, or even worse a broken wrist. 

A true axle is 1.9-2 inches thick. In the wise words of almost every promoter everywhere, it's "roughly the size of a coke can". 

There are three ways I've seen individuals clean the axle... often times their technique is dependent upon the event and weight. 

1) Power/Hang Clean 

2) Continental Clean 

3) Zombie Clean 

Which Technique should I Employ?

If it's a max lift, you should use whichever technique allows for you to save energy for the press, while also getting the axle to your shoulders. MORE THAN LIKELY, this won't be power cleaning or hang cleaning the axle. 

While I absolutely HATE the zombie clean, it can be an effective tool for a max lift. 

The continental clean is my go to for a max lift. 

If it's a rep event, (clean and press every rep), I would rely on the continental clean or the power/hang clean depending on the weight. At nationals, I was able to use my flip hang clean technique to hit 7 reps at 285 in a minute. I would never use or train the zombie clean for this event. It's simply too slow and wastes too much time. Just get stronger and learn to continental. 

If it's clean and press away, once again it's about efficiency with the clean. Save energy for your presses! 

My Technique

About four years ago, I was hip cleaning up to 300 on the axle. My technique was sloppy, and my clean was unreliable. I had a good friend give me the honest truth... "you need to learn to continental. You are wasting your potential only hip cleaning the axle". He was definitely correct! 

I never learned how to belt clean. The reason for this; the show I was doing was a max axle for United States Strongman, where belt cleans are not allowed. I have nothing against belt cleans. They just never became part of my game. 

So, I started off with the continental clean pattern of "over under, straight to the mid belly, then a flip." My issue? I was a u80 and simply didn't have enough of a belly to sit there with higher weights. It would slide down my stomach, resulting in a purple stomach and frustration. 

After this, I decided to try flipping my hands at my hips instead, like when I hip clean the axle. This movement felt much more natural for me. I would dig my hands into the axle, flip my hands at the hip, then pop the axle as quickly as possible to my stomach, and another quick pop to my shoulders. This helped alleviate the issue of not having a belly to rest the axle on, since the movement is so quick and the bar never sits in one place for long periods of time. 

The Breakdown... 

Step 1: Positioning the Hands and Feet

On all of my pressing movements, I start my feet in the position where I would jump from. Cleaning a log and axle is an explosive movement. Don't forget that! for me, that is shoulder width. 

When I set my hands, I set them where when I am initiating the hand flip, the axle is in my hip crease. If you are setting up your hands any more narrow or any wider, you are
not going to be able to bump the axle correctly or the axle will slide down your thighs. Its important to note that I do have a bit of a elbow bend in my clean. If you have an elbow bend, just be aware of where the axle is ending up during the hip bump phase. 

Step 2: The Aggressive Hip Hinge 

One of the biggest mistakes I see is guys not being aggressive enough on the hip hinge. Get a breath, tighten your lats, and crook your hips AGGRESSIVELY into position. You are setting up like a rubber band; building up enough energy to absolutely YEET the weight to your hips. I pump my lats three times, take a breath, drive my hips into position, then BOOM I fire off the floor, driving against the floor as hard as possible and trying to cause the bar to fly into my hip crease. 

Step 3: The Hand Flip and Hip Bump 

This is what takes the most practice... The hand flip. A helpful drill is doing a ton of hand flips on your warm ups. I'll take the empty axle, and just practice flipping my hand as fast as possible while landing in the same position. I'll do this for about 20 reps before actually beginning my working sets. You need this hand flip to be FAST and EFFICIENT. Your hand needs to land in the same position every single rep! 

Once your hand flips, there is no delay. You are JUMPING with the weight. Your hips are firing up, bumping the axle to your stomach. You aren't bumping into the bar; you are jumping! Jump and extend. The axle should now be on your belly. 

Step 4: From Belly to Shoulders 

Here's the difference between a finished press and a sloppy fail... How fast can you get that axle off your belly? Stop hanging out with the axle. You are not saving energy. Every second you waste there is a higher chance for failure. Now, jump again! Aggressively flip your elbows as you jump and get that barbell to your shoulders. 

Step 5: Elbow Position 

STOP. More than likely, your not an olympic lifter. Your mobility probably won't allow you to get in an effective elbow to the sky position. That's okay! If you are someone with insane mobility, ignore this. 

I used to try and get my elbows as high as possible. This would result in the 2 inch axle sitting on my fingers. Once again, NOT A BARBELL. If you can't get your palm under the axle, you don't have the mobility to press this thing like a olympic lifter. That's okay! 

Get your elbows in a position where your palms can be under the bar. For me, that's about 45 degrees. If your a high level olympic lifter who can make the axle look pretty, go ahead and shoot those elbows high. If your not, get used to the idea that your elbows won't look as pretty. 45 degrees still allows for the bar to stay on my shoulders, and for the axle to not fall during my dip into the press. 

Step 6: Be Strong Enough to Press the Axle However the Hell you can 

Here's the reality... Strongman isn't a pretty sport. Get the axle above your head however you can. Whether it's a jerk, strict, or push press... Put it up! 

My split jerk technique is meh. But, my split jerk still sits about 30-40 pounds above my push jerk on the axle. It sits about 60 pounds above my push press. I don't train my split jerk. Simply put, it only helps my axle. With so many overhead movements, I don't like to spend my time training a technique I only use on one of the overhead lifts. 

Biggest Mistakes when Training the Axle Clean and Press

1) Assuming your technique should be like _______ because your leverages are similar. Find what works for you and practice!

2) Not being aware of who you are as a strongman. For me, I'm not statically strong. I'm not being self deprecating, I'm just aware of it! It's something I'm working on. I'm faster than I am stronger and that is okay. Because of this, I need to use a technique that is efficient. Understand who you are and what your strengths are, and tailor your technique to this evaluation. 

3) Constantly changing your form. Yes, there should be a discovery phase where you try out a bunch of different techniques. Your discovery phase should be two weeks, not two years. Find a technique that feels strong and train it. I'm guilty of this on deadlift. 

4) Struggling, then giving up and reverting back to old habits. With any transition, there will be a period of struggle. Push through and keep working. 

5) Trying to become an olympic lifter overnight with your elbows. Stop letting the axle sit in your fingertips. The concussion isn't worth it!