Barbell Muscle Clean

Barbell Muscle Clean कैसे करें

1. 1

   Stand with feet hip-width apart, barbell over your midfoot, grip just outside your legs.

2. 2

   Lift the bar by extending your hips and knees, keeping your back flat.

3. 3

   Shrug and pull yourself under, catching the bar on your shoulders with elbows high.

4. 4

   Stand tall to finish, then lower the bar to your thighs and the floor with control.

5. 5

   Do not reverse-curl the bar with your arms or catch it with low elbows.