The clean is a multi-joint exercise that develops power and strength throughout the entire body. The exercise also helps build core strength and athletic coordination. The movement requires lower and upper body strength to pull the weight up and the bring your body underneath the weight to “catch” it. The movement is a combination of a hip extension and a high pull, and then finishes with a quarter squat.


  1. 497_A
    Stand with your feet shoulder-width apart and shins roughly two inches away from a loaded barbell. Keeping your spine flat, push your hips backwards and grab the barbell with a shoulder-width double-overhand grip.
  2. Clean
    Keeping your core tight and driving through your heels, lift the bar up. Once the bar passes your knees, explosively extend the ankles, knees, and hips at the same time. As the bar rises, shrug your shoulders and continue to pull the bar up.
  3. 497_C
    When the bar reaches shoulder height, rotate your elbows underneath to create a shelf across the front of your shoulders for the bar to rest on. Pause, then return the barbell to the floor.

Trainer’s Tips

  • Avoid rounding your back or bending forward at the torso. Instead, keep back straight throughout the movement.