Clean

Target Area: Full Body 

Equipment: Barbell, Weight Collars, Weight Plates

  1. With a loaded barbell on the floor close to your shins, take a pronated grip just outside the legs. 
  2. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. 
  3. Begin the first pull by driving through the heels. Your back angle should stay the same, and your arms should remain straight. Move the weight with control as you continue to above the knees. 
  4. As the bar approaches the mid-thigh position, begin extending through the hips. In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward. 
  5. Transition into the pull by aggressively shrugging and flexing the arms with the elbows up and out. At peak extension, pull yourself down, rotating your elbows under the bar as you do so.
  6. Receive the bar in a front squat position. This is one repetition.

INTENSITY

Increase

Increase the weight on the bar or number of repetitions.

Decrease

Decrease the weight on the bar or number of repetitions.

ALTERNATIVE

High Pull