Clean
10 reps
Pull the bar off the floor, then explode the hips to rack it on your shoulders.
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HAMSTRINGS
Clean
A full-body Olympic-style lift that moves a barbell from the ground to a front-rack position in one burst. It builds explosive power and coordination across the legs, back, and shoulders, and lays the groundwork for more advanced weightlifting.
How to do it
- 1
Set your feet about shoulder-width apart with the bar resting over your shins.
- 2
Push your hips back and bend your knees to take an overhand grip just outside your legs.
- 3
Keep your spine long and drive through your heels to lift the bar straight up your body.
- 4
As the bar clears mid-thigh, snap your hips, knees, and ankles open to accelerate it toward your chest.
- 5
Whip your elbows around and under the bar to catch it on your shoulders while dropping into a quarter squat.
- 6
Stand tall, then return the bar to the floor under control.