Straight Leg Barbell Clean

Setup instructions

1) Stand with your feet shoulder-width apart. The bar should be over the midfoot.

2) Bend at the hips and slightly at the knees to grasp the barbell with a double overhand grip (palms facing you). Your hands should be just outside your knees.

3) Maintain a slight bend in your knees but keep your legs mostly straight. Your hips should be higher than your knees.

Perform instructions

1) Begin lifting the bar by extending your hips and back simultaneously. The emphasis is on using your hamstrings and glutes.
Keep the bar close to your body as you lift it off the ground.

2) As the bar passes your knees, explosively extend your hips and shrug your shoulders to accelerate the bar upward.

3) Continue to keep your legs mostly straight, allowing only a slight bend if necessary for balance.

4) As the bar reaches its highest point, pull yourself under it by bending your elbows and catching the bar on your shoulders in a front rack position.

5) Stand up straight, fully extending your hips and knees.
Ensure you have control of the bar before lowering it back to the starting position.

6) Repeat for required reps

Anatomy

Interests

Health benefits

Strength · Muscular Endurance · Cardiovascular Endurance

Skills

Coordination · Balance · Power