Clean

What it is

This is a dynamic, full-body barbell lift that builds explosive power and overall strength. It primarily targets your hamstrings, but also engages your glutes, quadriceps, lower back, shoulders, and traps. You will move the weight from the floor to your shoulders in one fluid motion.

Technique tips

• Drive powerfully through your heels to initiate the lift.
• Keep your back straight and chest up throughout the movement.
• Maintain straight arms until full hip and knee extension.
• Explode vertically with hip extension for maximum bar speed.
• Aggressively shrug and rotate elbows under the bar to catch.
• Receive the barbell into a stable and deep front squat.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.