Full body / Intermediate / Compound (multi-joint)

Clean

A barbell explosive exercise for the hamstrings, with the calves, forearms and glutes assisting.

At a glance

Primary: Hamstrings
Secondary: Calves, Forearms & grip, Glutes, Lower back (erectors), Quads, Rear delts, Upper traps
Equipment: Barbell
Movement pattern: Hip hinge
Level: Intermediate
Type: Full body, Compound (multi-joint), Explosive

Loads the lower back, wrist. Use a load you can control and skip it if it causes pain.

How to do it

With a barbell on the floor close to the shins, take an overhand (or hook) grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.
Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight. Move the weight with control as you continue to above the knees.
Next comes the second pull, the main source of acceleration for the clean. As the bar approaches the mid-thigh position, begin extending through the hips. In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward. There should be no need to actively pull through the arms to accelerate the weight; at the end of the second pull, the body should be fully extended, leaning slightly back, with the arms still extended.
As full extension is achieved, transition into the third pull by aggressively shrugging and flexing the arms with the elbows up and out. At peak extension, aggressively pull yourself down, rotating your elbows under the bar as you do so. Receive the bar in a front squat position, the depth of which is dependent upon the height of the bar at the end of the third pull. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed. Continue to descend to the bottom squat position, which will help in the recovery.
Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.

Common mistakes

✗ Pulling with the arms early.
Why it hurts: The wrists and elbows take the force meant for the legs and hips, and the bar loops away from the body.
✓ Instead: Keep the arms long until the hips and knees have fully extended, then pull yourself under the bar.
✗ Catching with the elbows low and the bar on the hands.
Why it hurts: Wrist sprains and elbow pain come from catching the bar on bent wrists.
✓ Instead: Whip the elbows forward and catch the bar on the shoulders with a relaxed grip. Learn it with an empty bar or a coach.

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