# Clean Grip Reverse Lunge <center><div class="videoWrapper"> <iframe width="560" height="315" src="https://www.youtube.com/embed/5WSsjj4Np_0" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe> </div></center> ## Clean Grip The clean grip is the best option and requires wrapping the fingertips around the bar and keeping the elbows high. This trains the catch position of the clean and provides maximum control. Wrapping as few as two fingers around the bar is acceptable when the elbows are elevated. It's difficult for many lifters to get in proper position when they haven't learned to use a clean grip. If this is the case, you may need to regress the grip and work on flexibility. ## Doing The Lift Once your grip is set, squat underneath the bar and lift out. Keep the elbows high and chest tall. This keeps the joints stacked and prevents you from dumping forward. Step back with one foot while dropping the knee and hips towards the ground. Touch the ground lightly with your knee while keeping the toes straight ahead. Return to the standing position with the hips fully extended. Repeat with the opposite leg to complete the first rep. ## Key Cues - Step back slowly with each rep, controlling the eccentric portion of the lift. - Keep the feet in line with the hips rather than spreading the feet out wide. A wide stance may lead to pronation of the foot and valgus collapse of the knee, grooving a potentially dangerous movement pattern. - If balance and loading are problematic, do a goblet-squat reverse lunge. ## When and How Much Clean-grip reverse lunges work best as an accessory movement because you can't go heavy with them easily. Remember, the main benefits are mobility and stability through the hip, knee, and ankle, in conjunction with building serious single-leg strength so that your big lifts improve. Use the clean-grip reverse lunge after a main exercise like cleans, squats, or deadlifts because it compliments the muscle groups and movement patterns of all three. In terms of loading, 135-185 pounds for 3-4 sets of 5-8 reps is plenty for strong lifters to benefit from the exercise. As an alternative, the clean-grip reverse lunge may be used during a deloading week to reduce axial stress, attack imbalances, and provide a longer time under-tension for muscle growth. --- ## 📚 References - [The Best Leg Exercise You're Not Doing | T Nation](https://www.t-nation.com/training/best-leg-exercise-youre-not-doing)