Barbell Clean

Instructions

1. Stand over a loaded barbell with feet hip-width apart and shins close to the bar.
2. Hinge down and grip the bar just outside your knees with an overhand grip, keeping your back flat and chest up.
3. Drive through your legs to pull the bar off the floor, accelerating explosively as it passes your knees by extending your hips, knees, and ankles.
4. Pull yourself under the bar and drop into a front squat, catching it across your shoulders in a front-rack position.
5. Stand tall to complete the lift, then lower the bar back to the floor under control.