Clean

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Technique

1. Begin with a Barbell on the floor, feet shoulder-width apart, toes under the bar.
2. Bend at the hips and knees, grip the Barbell slightly wider than shoulder-width, palms facing you.
3. Explosively extend your hips and knees, shrug your shoulders, and pull the bar upward.
4. Use the momentum generated by the lower body and the push of the hips to propel the bar upward.
5. Drop into a full squat and catch the bar at shoulder height, elbows forward.

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Form tips

• Keep the bar close to your body during the pull to generate power and control.
• Use the momentum generated by the lower body to propel the bar upward.
• Control the movement and avoid excessive arching or rounding of the back.

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Muscles

Individual muscles

• Upper trapezius
• Levator scapulae
• Spinalis thoracis
• Longissimus thoracis
• Iliocostalis
• Gluteus maximus
• Semitendinosus
• Semimembranosus
• Biceps femoris (long)
• Rectus femoris
• Vastus medialis
• Vastus intermedius
• Vastus lateralis
• Biceps brachii (short head)
• Brachialis
• Brachioradialis

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Equipment

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Appears in

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Progressions

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Variations

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