Clean

For advanced strength programs in the FitnessTracker app, the Clean is a must. It develops athletic power and coordination, while building serious lower and upper body strength.

Instructions

1. Stand over the barbell and grip just outside your legs with a flat back, chest up, and hips down.
2. Pull the bar from the floor by extending your knees, keeping the bar close and your back angle constant.
3. As the bar reaches mid-thigh, jump and extend your hips, knees, and ankles powerfully.
4. Shrug and pull under the bar, rotating your elbows to catch it in a front squat position.
5. Stand tall and reset for the next rep.