Rotational Clean

The lesson

1. 01

   Set the bell in front of one foot

   On the floor, just ahead of your left foot. You will finish facing ninety degrees to the right of where you start.

2. 02

   Hinge and take the grip

   Turn your chest toward the bell, hips back, and take it with the hand nearest to it. Shoulder packed down before anything moves.

3. 03

   The turn is the power

   Drive the hips around and pivot on your foot. You are not pulling the bell up with your arm — you are rotating out from under it.

4. 04

   Land it in the rack

   The bell arrives at your chest as you square up to the new direction. Quiet catch, elbow in, wrist straight.

5. 05

   Square up before the next one

   Come back to the start, set the bell down in front of the other foot, and go the other way. Both directions, every set.

6. 06

   Start lighter than your clean

   A clean is a straight line. This one asks your trunk to stop a load that is travelling around you, so it earns its weight slowly.

7. 07

   The test

   If your lower back is doing the turning, the bell is too heavy or the feet did not pivot. Your feet should move; your spine should not.