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Clean

Angle-Based Images: Clean Video
Angle-Based Images: Clean Video
Angle-Based Images: Clean Video
Angle-Based Images: Clean Video
Angle-Based Images: Clean Video
Clean: Step 1
Step 1 Stand with your feet shoulder-width apart and shins roughly two inches away from a loaded barbell. Keeping your spine flat, push your hips backwards and grab the barbell with a shoulder-width double-overhand grip.
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Clean: Step 2
Step 2 Keeping your core tight and driving through your heels, lift the bar up. Once the bar passes your knees, explosively extend the ankles, knees, and hips at the same time. As the bar rises, shrug your shoulders and continue to pull the bar up.
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Clean: Step 3
Step 3 When the bar reaches shoulder height, rotate your elbows underneath to create a shelf across the front of your shoulders for the bar to rest on. Pause, then return the barbell to the floor.
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Progressions & Variations

Tips

Avoid rounding your back or bending forward at the torso. Instead, keep back straight throughout the movement.

Related Exercises

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