How to do: Barbell Cleans

With a barbell on the floor close to your shins, take an overhand (or hook) grip just outside your legs. Raise the weight with your hips. Keep your back straight, head facing forward, chest up, and shoulders just in front of the bar. Begin the first pull by driving through your heels and extending your knees. Your back angle should stay the same, and your arms should remain straight. Move the weight with control passed your knees. Start the second pull at mid-thigh, the main source of acceleration for the clean. Extend through your hips, knees, and ankles. At full extension, shrug and flex your arms then receive the bar in a quarter squat. Repeat.

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