How to Do
How to Do Muscle Clean
The muscle clean should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the muscle clean.
Beginning
Beginning Muscle Clean
1. Stand with your feet hip-width apart.
2. Hands are about a thumb's width apart from the hips.
3. On the bar, take a hook hold.
4. At set-up, keep your shoulders slightly in front of the bar.
5. The lumbar curvature is preserved.
Movement
Muscle Clean Movement
1. Hips and shoulders both rise at the same time, then hips quickly extend.
2. Down on your heels until your hips and legs are fully extended.
3. Shoulders shrug, then the arms are pulled beneath.
4. The bar is pulled to the rack position while the legs are kept straight.
5. Complete with the bar in the front rack position at full hip and knee extension.
Benefits
Muscle Clean Benefits
Strengthening the Turnover Process.
Traps and Back are bigger and stronger.
In the Clean Pull, Maintaining Balance.
On the barbell, a higher pulling height is required.
