Clean Muscle
To perform a muscle clean from the floor, start by standing with your feet hip-width apart and gripping the barbell with an overhand grip. Begin by lifting the bar off the floor, extending your hips and knees while keeping the bar close to your body. As the bar passes your knees, continue pulling it upwards, using your upper body and shrugging your shoulders to bring the bar to your shoulders without dipping under it. Keep your back straight and core engaged throughout the movement. Finish by standing tall with the barbell resting on your shoulders.