Clean

A complex full-body exercise focusing on explosive power and strength.

Instructions

• Start with feet shoulder-width apart and barbell on the floor.
• Bend at the hips and knees, keeping back flat, to grasp the barbell with an overhand grip.
• Initiate the lift by extending hips and knees, pulling the barbell upward.
• As the bar passes the knees, pull the body under the bar into a squat.
• Catch the bar on the front of the shoulders, stand up from the squat.

Common Mistakes to Avoid

• Bending the back instead of the hips and knees during the initial lift.
• Not fully extending hips and knees, leading to insufficient power.
• Catching the bar with the elbows down instead of forward and up.
• Lifting with arms instead of legs and core strength.

Additional Information