Barbell Clean
Pull the bar from the floor and catch it on the shoulders in a squat, then stand; a lift of speed, not grind.
How to do it
Setup
Bar over mid-foot, hook grip just outside the legs, hips wedged, back flat.
Steps
- Push the floor away, bar climbing the legs.
- Explode at the hips, shrug and pull under.
- Catch on the shoulders in a front squat; stand.
Common mistakes
Arm-pulling early: arms are ropes until the hips finish. Bar looping away: it brushes the body. Catching on the wrists: elbows WHIP through to the rack.
Breathing
Big breath at the floor, exhale after the catch.
