How to do it
Keep your weight balanced over the middle of your foot during the extension.
- 1
Stand with feet hip-width apart, gripping the barbell with palms facing towards you.
- 2
Bend your knees slightly and hinge at the hips to lower the barbell.
- 3
Explosively extend your hips and knees, shrugging your shoulders to lift the barbell.
- 4
As the barbell rises, rotate your elbows under the bar and catch it at shoulder height with your palms facing upwards.
- 5
Stand up straight to complete the clean.
- 6
Lower the barbell back to the starting position and repeat for the desired number of repetitions.
Expert tip
Use a hook grip and focus on a powerful hip drive to create momentum for the barbell to travel upwards, keeping the bar close to your body throughout the lift.
Common mistakes
- ✕Bending the arms too early during the pull
- ✕Slow elbow rotation under the barbell
- ✕Dropping the chest forward during the pull