How to do it
Keep the barbell close to your torso during the clean pull.
- 1
Begin with a barbell on the ground and stand with feet shoulder-width apart.
- 2
Perform a clean by pulling the bar up to your shoulders.
- 3
Once the bar is at your shoulders, descend into a front squat.
- 4
Drive up from the squat and use the momentum to press the bar overhead.
- 5
Lower the bar back to your shoulders and then to the ground to complete one repetition.
Expert tip
Focus on a smooth transition from the clean to the thruster. Practice the clean and the front squat separately to perfect your form.
Common mistakes
- ✕Hips rising before the bar leaves the floor
- ✕Dropping the elbows in the front rack
- ✕Pressing the bar behind the head