Muscle Clean

How to do it

1. Set up and perform the first and second pull of a clean exactly as normal, accelerating the bar with hip extension to full body extension.
2. At full extension, shrug and pull with the arms as in a normal clean, but do not re-bend the knees or drop under the bar.
3. Continue pulling the elbows up and around until the bar turns over and settles into the rack position on the shoulders while you remain standing tall.
4. Catch the bar in the standing rack position without dipping to receive it.
5. Lower the bar back to the floor or hang position under control and reset for the next rep.