How to do it
Keep your weight balanced over the middle of each foot throughout the lift.
- 1
Stand with feet hip-width apart, holding the barbell at thigh level.
- 2
Bend your knees slightly and hinge at the hips to lower the bar just above knee level.
- 3
Explosively extend your hips, knees, and ankles to propel the bar upwards.
- 4
Drop under the bar quickly, catching it at shoulder level in a front squat position.
- 5
Stand up straight to complete the clean.
- 6
Lower the bar back to the starting position and reset for the next rep.
Expert tip
Use a hook grip and focus on a rapid 'triple extension' of the ankles, knees, and hips to generate the power needed to clean the bar.
Common mistakes
- ✕Letting the bar swing away from the torso
- ✕Bending the arms before full hip extension
- ✕Catching with elbows pointed downward