CLEAN HOLD

The clean hold is especially helpful for improving your deadlift and farmer's walk grip, or any grip that you need to hold things at thigh level. It isometrically strengthens your hand muscles-specially the finger flexors-and your shoulder and neck muscles.

1. Set up a barbell in a rack so that the barbell is just above the knees.
2. Place the hands on the barbell using an overhand grip, slightly wider than shoulder-width. Slightly bend the knees, keep the back flat and abs tight, and hold the chest and head up.
3. Extend the knees to lift the bar from the rack to lockout and hold for 30 to 60 seconds.
4. Try not to rest the bar on the thighs or lean backward.
5. Place the bar back down, rest for 1 to 2 minutes, and repeat for 5 reps.

Clean Hold