A Typical Session
26 Min
Warm-up
6m
Main Set
14m
Finisher
6m
12 kcal
/ min (est.)
4 × 6
sets × reps
Why this exercise
Difficulty: Advanced
A powerful compound lift that builds explosive strength and coordination throughout the entire body.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
4
Reps
6
Rest
120s
How to Perform
- 1.Start with the barbell at mid-shin level, feet shoulder-width apart.
- 2.Explosively pull the bar up to shoulder height (clean position).
- 3.Dip slightly and press the bar overhead until arms are straight.
- 4.Lower under control to the floor and repeat.
Pro Tips
- •Keep movements fluid and controlled.
- •Use legs to drive the bar overhead — not just shoulders.
- •Maintain tight core throughout.
Equipment
Barbell · Plates
Safety
Use light weight when learning technique; ensure smooth transition.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.