Muscle Clean
The muscle clean variation is perfect for pre-liminary work sets and engraining technique. By negating the ability to "reflex" under the barbell after the second pull, you will develop the motor mechanics of standing up VERTICALLY through the bar to finish the pull with the leg drive, and seamlessly progress into the high pull.
EXECUTION
Start in the clean position from the floor. With your feet hip width apart, turn your toes open 15-30 degrees. Grab the bar with your hook grip, and load yourself into your clean pulling position. As you ascend, pull your knees back shifting the weight from the balls of your feet to your heels, all while staying over the barbell with the chest and lats. As you pass the knees, explosively bring the bar vertical up the legs and extend your hips, transitioning into your high pull. Without reflecting your lower knees and hips, rotate the barbell to "snap your elbows through the bar", having the barbell land just below the clavicle.
PURPOSE
The muscle clean is a great teaching and strengthening exercise to develop sound pulling mechanics and minimizing horizontal displacement. By negating the catch phase, you force the hips and upper body to fully maximize strength and power.
PROGRAMMING
To build strength and power, perform 2-5 reps at 30-60% of you max. Increase the repetitions and drop the load to perform technique/skill work and/or -pre-workout sets.