CLEAN

How to Do Barbell Cleans

Step up close to the bar, so that it is about over the middle of your foot. Lean forward and grip the bar with an overhand grip, about shoulder-width apart. Hold your breath, and brace your core slightly. Lift the bar in a smooth but fast motion. Then squat down again to receive the bar on the front of your shoulders. Stand up on straight legs again. Lower the bar in front of you, with control.

Stand with a hip-width stance with a set of dumbbells on the outside of feet. Squat down to grab the dumbbells with a neutral grip. Your torso should be bent forward from the hips about 45 degrees with your thighs almost parallel to the floor and your arms tensed and pulling on the dumbbells ready to lift. Keep your abs pulled in tight and explosively drive through your heels to straighten your knees and bring your hips forward as you pull the dumbbells up. Once the dumbbells have cleared waist height drop your body back down into a squat position catching the dumbbells on top of your shoulders with your elbows pointing forward. Extend your knees and hips as you would in a front squat to stand straight up. Pause for a second and then lower the dumbbells back to the floor and repeat.Step 2Step 3Step 4