How to do the Muscle Clean, step by step
- Stand with your feet hip-width, bar over midfoot, grip just outside your legs.
- Lift the bar with a neutral back until it passes your knees.
- Explosively extend your hips and legs and pull your elbows high and out.
- Whip your elbows forward fast and set the bar on the front of your shoulders.
- Keep your legs straight the whole time.
Common mistakes and how to fix them
- Knees bend in the catchkeep your legs straight, otherwise it's a power clean.
- Bar swings away from your bodypull it up tight to your body.
- Elbows too slowdrill the turnover as a fast, active movement.
How to scale the Muscle Clean
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- Empty training bar
- Start from the hang
- Lighter weight to work on technique
These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.