Clean pull

You need

How to do it

1. Stand in front of a loaded barbell, similar to how you would for a deadlift. Your feet should be hip-width apart, and the barbell should be over the mid-foot.
2. Your back should be neutral with your chest out and arms to your sides.
3. Bend forward and grab the barbell with an even overhand grip at shoulder-width distance.
4. Bring your shoulders back as much as you can to straighten your back, bring your shins against the bar, and pull the slack off the barbell.
5. Take a breath and initiate the pull by digging your heels into the floor.
6. Extend your hips and knees as you maintain your neutral back position.
7. As the barbell travels up, extend your knees with your hips.
8. Once the barbell goes over your knees, initiate the second stage by forcefully pressing your heels into the floor as if you were trying to do a vertical jump.