The Clean

The Clean

This exercise is typically performed by athletes looking to develop whole body power, but it is an extremely effective exercise for anyone looking for an all over body development exercise.

1 – Assume the get set position ensuring neutral spinal alignment.

2 – As you begin the lift, drive up with the legs to create vertical momentum on the bar.

3 – As the bar passes the hips push them forward and rise onto the toes to keep the momentum on the bar.

4 – You will naturally perform an upright row, but if done correctly you will only be guiding the bar not lifting it.

5 – At the top of the movement rotate the arms under the bar and catch it on the top of your chest. Cushion the catch by bending the knees.

6 – To lower the bar rotate the elbows over the bar and allow it to descend to arms length.

7 – Deadlift the bar back to the floor.

It will take a while to master. Start slowly and develop the speed of the lift as you progress. Do not be tempted to load the bar too quickly, instead concentrate on perfecting your technique and steadily increasing the number of reps performed.

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