Muscle Clean.

Make every rep count.

1. 01

   Start with the barbell over your shoelace knot—close to your shins without touching them.

2. 02

   Set your stance shoulder-width, toes slightly out. Grip the bar just outside shoulder width.

3. 03

   Drop your hips, lift your chest, brace your core, and keep your eyes forward with a neutral spine.

4. 04

   Begin the pull by pushing the floor away. Keep the bar tight to your body as your knees shift back to clear the bar.

5. 05

   Once the bar passes your knees, bring your knees back under you into a strong power position with your torso more upright.

6. 06

   Explode: jump straight up (don’t swing forward) and shrug hard, keeping the bar close.

7. 07

   As the bar rises, quickly whip your elbows through and up so they point forward.

8. 08

   Catch the bar on your shoulders in a solid front rack (elbows high, bar resting on the delts), standing tall with feet planted.

9. 09

   To reset: rotate elbows back down, guide the bar to the hip crease, then lower it under control to the floor.

10. 10

    Repeat for your prescribed reps, keeping every rep crisp and close to the body.