Barbell Clean Full

1. Start with your feet hip-width apart, positioned close to the barbell. Your shins should be just about touching the bar.

2. Bend at the hips and knees to approach the bar, keeping your back straight with your chest up and out to maintain a flat back.

3. Grip the barbell slightly wider than shoulder-width apart using an overhand grip.

4. Engage your core, and with your eyes focused straight ahead, begin by driving through your heels to start lifting the bar off the ground.

5. Keep the bar close to your body. As the bar passes the knees, powerfully extend your hips, knees, and ankles to accelerate the bar upwards, essentially jumping upward while keeping the bar close to your body.

6. As the bar reaches its highest point, quickly drop into a squat position, catching the bar in a front rack position on your shoulders, with your elbows high in front of you.

7. Stand up out of the squat position by driving through your heels, keeping the bar racked on your shoulders.

8. Reset and prepare for the next rep.

Safety Tips: Warm-up sufficiently before attempting this exercise. Use a weight that you can control, especially when you are learning the technique. Use bumper plates and have a clear room around you to drop the barbell safely if needed. Consider using a spotter or coach when you are learning this complex lift or when attempting maximum lifts.

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