All three of these exercises are great by themselves, but here we’ve combined them to really involve your entire body.
Step 1 – Start out with the barbell in front of your thighs, using a pronated grip (palms facing down, or in this case behind you).
Step 2 – Lower the weight a little while keeping your back slightly arched.
Step 3 – Forcefully use your legs and hips to throw the barbell upwards towards your shoulders.
Step 4 – Squat down slightly to help catch the barbell at your shoulders. When catching the weight, bring your upper arms up so they are parallel with the ground and your elbows are pointing at the wall in front of you. Let the bar roll back onto your fingers with your wrists bent backwards. If you’re trying this for the first time, it’ll take awhile to get used to having your arms in this position, but it’ll really help you balance the bar when you drop into your front squat.
Step 5 – Do a full front squat until your thighs are parallel with the floor.
Step 6 – From the bottom of the squat, explode to a standing position and extend the weight up into a shoulder press. You could say it’s sort of an extreme push press.
Step 7 – Bring the weight back down to your shoulders, then reverse the clean motion to return the weight to your thighs and repeat the exercise.
Remember – Try to keep your head looking forward at all times.