Clean

Legs · Barbell

How to do it

Bar on the floor against your shins, overhand or hook grip just outside your legs. Hips down with the weight on your heels, back flat and eyes forward. Break the bar off the floor with your legs and, once it passes the knee, **snap hips and knees open**, shrug, and drop under to receive it on your delts with high elbows. Stand up. **Start with an empty bar**: this is technique before strength. The classic mistake is pulling with the arms instead of the hips.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Calves, Forearms, Glutes, Back, Shoulders

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