Clean
Trains the full body. You need a barbell. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Clean
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a full body exercise that is, there are 12 on the Full Body page.
Technique
How to do the Clean
- Stand with your feet hip-width apart with a barbell on the floor over your mid-foot. Squat down and grip the bar with an overhand grip, hands just wider than shoulder-width, keeping your back flat and chest up.
- Drive through your heels to lift the bar off the floor, keeping it close to your body as you extend your hips and knees.
- As the bar passes your thighs, explosively extend your hips, shrug your shoulders, and pull yourself under the bar, rotating your elbows forward to catch it on your front shoulders in a front squat position.
- Stand up fully with the bar racked on your shoulders, then lower it back to the floor with control. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Keep the bar close to your body throughout the pull; letting it drift forward wastes power.
- Drive the explosive phase with your hips and legs, not your arms.
- Keep your elbows high and fast in the catch to secure the bar on your shoulders.
- Master the movement with an empty bar or light weight before adding load.
Substitutes
Swap Clean for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Clean for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.