Barbell Clean Pull

Instructions

1. Stand over a loaded barbell with feet hip-width apart and the bar over your mid-foot.
2. Hinge down and grip the bar just outside your knees with an overhand grip, keeping your back flat and chest up.
3. Push through your legs to break the bar off the floor, keeping it close to your body as it rises.
4. As the bar passes your knees, explosively extend your hips, knees, and ankles, shrugging your traps to drive the bar upward.
5. Allow the bar to rise to about hip or lower-chest height without catching it, then lower it under control back to the floor.