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Barbell Clean Pull
- 1 - Stand with the barbell over your midfoot, feet about hip-width apart, and grip the bar slightly wider than shoulder-width with a clean grip.
- 2 - Set your hips lower than a deadlift position, keep your chest up, back flat, shoulders slightly over the bar, and brace your core.
- 3 - Push through the floor to lift the bar, keeping it close to your shins and maintaining your back angle as the bar passes the knees.
- 4 - Once the bar reaches mid-thigh, explosively extend your hips, knees, and ankles as if jumping straight up.
- 5 - At full extension, shrug your shoulders powerfully upward while keeping your arms straight and the bar close to your body.
- 6 - Do not bend the elbows early or pull under the bar; the movement ends with the explosive extension and shrug.
- 7 - Lower the bar under control or reset it on the floor, then repeat for the desired number of repetitions.
