Type: Olympic Weight Lifting
Mechanics: Compound
Equipment: Barbell
Main muscle worked: Upper Legs
Detailed Muscle Group: Hamstrings, Quadriceps
Secondary: Back, Glutes
Level: Intermediate
Barbell clean pull instructions:
- Start off with a barbell on the floor close to the shins.
- Bend down at the knees with your back straight, chest up, head facing forward, with your shoulders just in front of the bar. This will be your starting position
- Lift the barbell up with the driving force from your heels.
- When the barbell approaches the mid-thigh position, begin extending through the hips. In a jumping motion, accelerate by extending the hips, knees, and ankles.
- Then pull the bar up and at chest level with your arms bending at shoulder level.
- Repeat for as many reps and sets as desired.
