Barbell Full Clean

Instructions

1. Stand over a loaded barbell with feet hip-width apart and grip the bar just outside your legs in a hook grip.
2. Hinge at the hips into the starting position with back flat, chest up, and bar over mid-foot.
3. Drive through the floor to pull the bar upward, extending the hips and knees explosively and then shrugging the shoulders.
4. Pull yourself under the bar by dropping into a full front squat and catching the bar on your front deltoids with elbows high.
5. Stand up from the squat to complete the rep, then lower the bar safely back to the floor.