The Apollon Axle Clean and Press is one of the more common strongman lifts and while similar to the Olympic weightlifting style clean and jerk, the technique is unique. Although it’s conceptually simple, this lift requires great precision. The bar itself can be much more than just a handful! Zack McCarley and Patrick Castelli are here to help.
Mastering the Apollon Axle Clean and Press
While the lift closely resembles the clean and jerk, the axle clean and press has a technique of its own. We’ll start by breaking it down step-by-step:
1. Set up your stance by approaching the bar in a dynamic stance, similar to a traditional clean and jerk stance, or a footing you would use to jump from.
2. The starting position and posture will be very similar to you traditional clean pull position, however, a key difference is in hand placement.
Due to the thickness of the bar, and the fact that it is one solid, non-rotating, piece, you will grip the bar with an over/under grip, also known as a mixed or alternate grip.
3. The initial, or first pull, is the same standard clean pull off the ground, clearing the knees and then pulling your hips through, while making contact with the bar as you pull it up the superior portion of your thigh.
Now this is where it gets tricky…
4. When the bar is clearing the hips, release the bar with the “underhand” in mid air and re-grip it in a standard “double overhand” grip position.
This mid-air transition of your hand is key!
The efficiency of this method is highly dependent on this transition, so practice this motion until you’ve mastered the timing.
5. Following the transition of your hand placement, with a double overhand grip, think of rowing the bar into you and keep it tight to you body. The bar should be pulled tight to the top of your abdominals, just below your sternum.
Common mis-cue: traditional cleans require you sit your hips back to receiver the bar, similar to a front squat.
This is not the case following your mid-air grip transition and catch on your upper abdominals
Instead: a better cue is to keep your hips a bit more forward. Remember, you are trying to create a shelf in which to catch the bar, before getting it to your shoulders.
Specifically for smaller and leaner athletes, this may require you to lean back a bit with your hips out in front.
6. Once you’ve caught the bar here, do not waste time under tension with a loaded bar resting on your diaphram. Quickly give the bar an extra bump, similar to a small jerk to clean the bar the rest of the way up to your shoulders to your “rack position”.
This is where you would sit your hips back, more like a traditional clean catch to receive the bar.
7. From here, press the bar overhead as you see fit.
Remember, in strongman, the rep doesn’t count until your head is through and your feet are parallel.
Clean and Press Technique Tip
When cleaning the bar up to your torso, speed is key. Some people will curl, or row the bar up to their first catch position before the transition. This is not only inefficient, but risky.
Any time you are cleaning the bar, or rowing with a mixed grip, that under leaves you with an exposed bicep. This puts you at risk for a bicep tear, especially on a thick bar.
Pulling the bar slowly isn’t nearly as efficient or safe, but speed will go a long way.
Misconceptions about the Clean and Press
When loading your bar in training or competition, do not clamp the collars on extremely tight.
Instead, leave a tiny bit of room between the plates and the collars, so long as the promoter allows it. This is a non-rotating bar, but if a bit of space is permitted, that might give you just enough rotation to get some extra reps or a new PR.
Next:
Sign up below for the full in-depth strongman course covering techniques, variations, contest prep, training methods and simulations, and programming!
Podcast: Play in new window | Download
Comments