Muscle Clean
10 reps
Explode the bar up and catch it at your shoulders without dipping under.
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SHOULDERS
Muscle Clean
The Muscle Clean is a clean variation where you pull the bar all the way to your shoulders without dropping under it to catch. Cutting out the dip forces the upper body to do more of the work, building shoulder and arm strength while sharpening your pulling mechanics. It's a good technique and strength drill for Olympic lifting.
How to do it
- 1
Stand with feet shoulder-width apart, toes slightly out, a loaded barbell over your shins.
- 2
Hinge at the hips and bend your knees to grip the bar overhand at shoulder-width.
- 3
Keeping a neutral spine, press through your heels to pull the bar up close to your body.
- 4
As the bar passes mid-thigh, explosively extend your hips, knees, and ankles to drive it up to chest height.
- 5
Snap your elbows under and catch the bar on your upper chest with legs straight, then lower it back down.