Clean

Technique

How to perform Clean

1. Set a clean-width grip just outside your legs with the bar close to your shins, your trunk braced and your weight balanced across your feet.
2. Push against the floor to raise the bar, keeping it close and maintaining a controlled trunk angle as it passes your knees.
3. Accelerate by extending your hips, knees and ankles.
4. Move under the rising bar and rotate your elbows forward to receive it on the fronts of your shoulders.
5. Continue into the front squat, then extend your knees and hips to stand while keeping the bar supported in the rack position.
6. Return the bar to the floor under control and reset for the next repetition.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Vastus Lateralis, Vastus Medialis, Trapezius.