Barbell Full Clean

Place the barbell close to your shins and grip it slightly wider than shoulder-width. Lift your chest, keep your back straight, and engage your lats so the bar starts close to your body.

Push through the floor to bring the bar above your knees. Once it passes your knees, keep it close as you guide it to your upper thighs without raising your torso too quickly.

Powerfully extend your hips, knees, and ankles to lift the bar, then drop into a full squat and catch it on your shoulders. Quickly raise your elbows into the front rack as you catch, then stand with your chest up.

The full clean uses lower-body power to lift the bar, while your core and upper body support the deep catch. If the bar drifts away, pull it less high and focus on keeping it vertical and close to your body.

Throwing the bar forward or bending your arms early makes the deep catch difficult. If your elbows turn over late or your chest collapses in the catch, your shoulders and wrists take more stress and your balance breaks as you stand.

Take a deep breath and brace your core before the pull, keeping your torso tight through the pull and catch. Exhale after standing fully from the full squat to stay steadier and prepare for the next rep.

Practice clean pulls and front squats separately with light weight to learn the movement more easily. As the weight increases, focus on keeping the bar close and timing your quick pull under it instead of simply pulling harder.