Clean

An Olympic lift pulling a barbell explosively from the floor to the front-rack position on the shoulders.

How to do it

1. Stand over a loaded barbell with feet hip-width apart.
2. Grip the bar just outside your knees with an overhand grip.
3. Drive explosively through your legs and extend your hips.
4. Pull yourself under the bar and catch it on your front deltoids.
5. Stand fully upright to complete the lift.

Tips

• Keep the bar close to your body as it travels up.
• Finish your leg drive fully before pulling under the bar.
• Catch with your elbows high so the bar rests on your shoulders.

Muscles

Primary: Glutes (max), Quadriceps

Secondary: Front deltoid, Erector spinae, Hamstrings, Traps