Barbell Muscle Clean

Instructions

1. Stand with feet hip-width apart and grip the barbell just outside your legs in a deadlift position.
2. Pull the bar explosively upward by extending your hips, knees, and ankles simultaneously.
3. Without dropping under the bar, pull your elbows around and rack the bar on your front deltoids.
4. Stand tall with the bar in the front rack position, then lower it back to the floor.
5. Reset and repeat for the desired reps.