Barbell Muscle Clean
A clean with no drop under the bar: the legs stay straight after the extension and the arms turn the bar over into the rack.
How to do it
Setup
Bar over mid-foot, clean grip, hips set, chest up.
Steps
- Pull the bar from the floor and extend the body tall, bar close.
- Keep the legs straight as the elbows lift high and out.
- Spin the elbows around the bar and set it gently on the shoulders.
Common mistakes
Rebending the knees to catch: that turns it into a power clean; the legs stay locked. Letting the bar crash onto the shoulders: deliver it smoothly into the rack. Elbows dropping before the turnover: lift them high first, then spin them around.
Breathing
Breath at the floor, exhale at the top.
