The clean begins with a grip that is a little wider than shoulder width; this is mainly dependent upon the lifters preference. Then the pull begins which almost mimics a deadlift, but it is not technically a deadlift. The barbell will proceed up, and close to, the body until it reaches mid-thigh, and at mid-thigh the lifter will extend his body (triple extension) propelling the barbell upwards. As the bar is moving upwards the lifter will descend underneath the barbell and flip the wrists and elbows so the arms are almost parallel to the floor. The bar will then be racked across the clavicles and shoulders and will create what is considered a shelf for the bar. The lifter will be in a front squat position and they will stand up with the barbell to complete the lift.

 

 

 

 

Instructions

• 1 Step to the bar and place your feet hip-width apart with the bar directly over the balls of your feet. Set the bar right above the point where your toes meet the rest of your foot.

• 2 Use a closer grip than you would with a snatch lift. Place your hands just about shoulder width apart.

• 3 Begin to lift the bar by pushing your feet through the floor. Keep your shoulders, hips and the bar all moving at the same rate of speed. The bar will get to about mid-thigh.

• 4 Drive your hips up quickly and "shrug" your shoulders.

• 5 Jump your feet out to the sides as you pull yourself down, under the bar, meeting it by throwing the elbows around the bar quickly.

• 6 Receive  the bar across your shoulders with your elbows held high. You'll be in a squat position with bar slightly under your chin.

• 7 Be careful not to let your elbows touch your knees - this is a position that could cause great injury to the wrists and potentially break an arm.

• 8 Slowly rise up out of the squat until you're standing straight with the bar on your chest.

http://www.crossfittherack.com/