Clean

Setup

1. 01Stand with mid-foot under the bar and feet about hip width.
2. 02Take a hook grip just outside the legs.
3. 03Set a flat back with shoulders slightly ahead of the bar.
4. 04Build tension against the bar before it leaves the floor.

Execution

1. 01Push the floor away, keeping the bar close and the back angle constant.
2. 02Sweep the bar into the thighs as it passes the knees.
3. 03Extend the hips and knees violently, finishing tall with a shrug.
4. 04Pull yourself under and catch the bar on the shoulders in a full front squat.
5. 05Stand up with high elbows to complete the lift.

Checkpoints

• -Bar brushes the upper thigh at the point of extension.
• -Feet move from pulling stance to squat stance during the turnover.
• -Elbows spin around fast so the catch lands on the shoulders.
• -Torso stays upright in the bottom of the catch.

Common mistakes

• -Yanking the bar off the floor and losing back position.
• -Swinging the bar away from the body at extension.
• -Catching on the arms with low elbows.
• -Cutting the pull short and diving under early.