Develop all-over strength and definition with this huge compound move
Step 1: the start position
Stand with your feet about hip-width apart and hold a light barbell at arm’s length, resting against the tops of your thighs. Be sure to hold the bar with a shoulder-width grip. Take a deep breath – this is going to sting a little
Step 2: the hang clean
Pull the bar upward, keeping it close to your body. Catch it on your shoulders with your elbows pointing forward. Use your knees to develop momentum.
Step 3: the press
Steady your footing then press the bar explosively above your head, again using your knees to add an extra bit of upward momentum.
Step 4: the overhead squat
With the weight still above your head, bend your knees and hips to lower yourself. Stop when the tops of your thighs are parallel to the floor. Straighten your legs then lower the weight down, back to the tops of your thighs. This is a tough Olympic move so focus is paramount – but feel free to add sound effects.
Image: Claire Pelliccia and Adrian Weinbrecht