Barbell Clean

With a barbell on the floor close to the shins, take an overhand grip just outside the legs. 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.

Pull by driving through the heels, extending your knees. 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.

Pull again, the main source of acceleration for the clean. 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. There should be no need to actively pull through the arms to accelerate the weight, the body should be fully extended, leaning slightly back, with the arms still extended.

As full extension is achieved, transition into the third pull by aggressively shrugging and flexing the arms with the elbows up and out. Aggressively pull yourself down, rotating your elbows under the bar.

Receive the bar in a front squat position. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed. Continue to descend to the bottom squat position.

Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.

Lower the barbell to the starting position and repeat the exercise according to the training plan.