How to do it
Set your grip at shoulder width and lock your lats tight before lifting.
- 1
Begin with the barbell on the floor and stand with feet hip-width apart.
- 2
Bend at the hips and knees to grip the bar with a pronated grip.
- 3
In one explosive movement, lift the bar by extending your hips and knees.
- 4
As the bar reaches your thighs, shrug your shoulders and pull yourself under the bar, catching it at shoulder height.
- 5
Stand up straight, then press the bar overhead until your arms are fully extended.
- 6
Lower the bar back to your shoulders and then to the floor.
- 7
Repeat for the desired number of repetitions.
Expert tip
Use a powerful hip drive to generate momentum for the clean, and keep the bar close to your body throughout the lift.
Common mistakes
- ✕Catching the bar with elbows pointing down
- ✕Pressing before fully standing up
- ✕Jumping the feet too wide during the catch