Lift the bar from the floor to the front rack in one fast pull.
How it’s done
- Set up like a deadlift.
- Pull the bar off the floor, then extend hips, knees and ankles hard.
- Pull yourself under the bar and catch it on your front shoulders.
- Stand up.
Coaching tips
The bar stays close. Jump, then pull under. Elbows around fast.
Scaling options
Hang clean, dumbbell clean, power clean.
Not sure about a movement? Ask a coach before you start, and scale it to what feels right today.