Kysero
Try for free

Quadriceps · Advanced

Axle Bar Continental Clean

Advanced strongman clean using a controlled torso contact point to regrip a thick axle before moving it into the front rack.

View instructionsAll exercises
Back to all exercises
Axle Bar Continental Clean demonstration

Exercise overview

Training details

QuadricepsGlutesHamstringsUpper BackBicepsForearmsAbs

Equipment

Axle Bar

Sets × reps

4 × 4

Rest

2 min

How to perform it

Step-by-step instructions

  1. 01Stand over the axle, brace, and take the prescribed secure grip on the thick non-rotating bar.
  2. 02Lift the axle close to the body and place it under control on the approved upper-abdomen or belt contact point.
  3. 03Stabilize the axle against the torso and change both hands to an even overhand grip without letting the bar roll away.
  4. 04Extend the hips and knees to pop the axle upward, rotate the elbows forward, and receive it securely in the front rack.
  5. 05Stand fully, then lower to the designated drop area with hands and feet clear before resetting.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationAxle Bar Power CleanHarder progressionAxle Continental Clean and Push PressRelated variationBarbell Power CleanRelated variationCircus Bell Clean & Press

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteSquat JumpComparable substituteBarbell Clean & JerkComparable substituteDumbbell Back Kick with Overhead Press

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder