Clean

Hamstrings

Clean

LevelIntermediate EquipmentBarbell MechanicCompound ForcePull

An Olympic lift that pulls a barbell from the floor to your shoulders in one explosive movement and a catch in a squat.

Olympic weightlifting

Primary musclesHamstrings

Secondary musclesCalves Forearms Glutes Lower Back Quadriceps Shoulders Traps

Energy burned

≈ 45 kcalFor 3 × 8–12, rest 90s · ≈ 7.8 kcal/min

Estimate range 34–56 kcal (±25 %)

Muscle mass worked35 %

Effort during a set14.4 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Stand with your feet hip-width apart and the bar over your midfoot.
2Grip the bar just outside your knees with an overhand grip.
3Hinge with your chest up, shoulders over the bar and back flat.

How to perform

1Push your feet into the floor and pull the bar to mid-thigh.
2Extend your hips and knees explosively and shrug your shoulders.
3Pull yourself under the bar and rotate your elbows forward.
4Catch the bar on your shoulders in a front squat position and stand up.