Learning how to clean with great technique takes a lot of practice. Seated KB Cleans is a good starting point.
Most people struggle with the flipping movement that requires you to get your elbows up and under the bar. If you begin working on the technique sitting down you can concentrate on it without having to worry about using your legs. Once you master it, moving on to KB Swing Cleans (standing), KB Cleans, and then Cleans with a barbell, is a good idea.
Dynamic stretching, as opposed to static, is always the best option before training. During exercise you are not likely to stretch the muscle as far as it can go and hold (excluding a few gymnastics and martial arts movements), so it doesn’t make sense to do any such thing when preparing them for a workout.
Exercise typically involves a rapid and repetitive stretching and contracting of muscles. That is the key behind dynamic stretching. You should use light weights to dynamically stretch and contract the muscles using movements similar to those that make up your exercise routine. This will also warm the muscles up.
Be sure to use light weights. For the stretches in the above video I recommend the following:
Men – 2kg/5lbs
Women – 1kg/2.5lbs
Complete 10-12 explosive reps of each movement and your chest, back, shoulders, triceps and biceps will be ready for action!