A clean is one half of the clean-and-jerk, which is the other contested Olympic lift. The clean brings the bar from the floor to the shoulders in a very quick motion. Again, speed is a big factor here. As you may know, Olympic lifters have been tested to have some of the highest vertical jumps of all athletes (including basketball players), and along with the snatch, the clean can help build great explosive power. Most people turn this into a reverse curl, which it is not. The bar stays very close to your body. The first part is just a deadlift, but then as your hips come in the bar accelerates rapidly and you shrug the bar up and jump under it.
HOW TO DO IT: Set a barbell on the floor, crouch down, and grab it with hands shoulder-width apart. Your lower back should be in its natural arch . Explosively stand up and shrug the bar, coming up onto the balls of your feet. As the bar rises to chest level, flip your wrists over so that your palms face the ceiling and your upper arms are parallel to the floor. Allow your knees to bend as you absorb the force of the bar at your shoulders . Reverse the motion to return the weight to the floor. That's one rep.