Free Weight · Barbell

Clean

Muscles worked

• Glutes
• Lower Back
• Quads
• Hamstrings
• Traps
• Forearms
• Calves

How to do it

1. Set up over the bar with feet under your hips and a grip just outside your legs
2. Lift it off the floor, extend explosively through your hips and knees, then pull yourself under to catch the bar on your shoulders in a front squat
3. Stand up to finish

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