Weight Training - Clean

• Hamstrings / Lower Back / Glutes
• Isolates the hamstrings more eccentrically.

Teaching points

• Start with the bar on the floor
  
• Squat behind it and hold the bar with a reverse grip (palms facing back)
  
• Explode out through the legs
  
• At the same time shrug the shoulders and pull the barbell upward, bending the elbows out to the sides
  
• Keep the bar close to the body throughout
  
• Rotate the elbows around the bar so that the bar is now above the wrists
  
• Catch the bar on the shoulders while moving into a squat position
  
• Push-up from the squat position to stand up-right

Variations & progressions

• A hang clean starts with the legs straight and bar held at thigh height

Muscles worked

• This exercise works most major muscle groups in the body, including
  
  
• Biceps femoris
  
• Semimembranosus
  
• Semitendinosus
  
• Gluteus maximus
  
• Rectus Femoris
  
• Deltoid
  
• Trapezius