How to Properly Perform a Clean

  • Hip-width stance
  • Hands about one thumb's distance from hips
  • Hook grop on the bar until rakc position
  • Shoulders slightly in front of the bar at set-up
  • Lumbar curve maintained
  • Hips and shoulders rise at the same rate
  • Then hips extend rpaidly
  • Heels down until hips and legs extend
  • Shoulders shrug, followed by a pull under with the arm
  • Bar is received at the bottom of a front squat
  • Complete at full hip and knee extension with the bar in the front rack position