RAM Clean to Back Lunge

Target muscles

The clean fires the posterior chain and traps to drive the RAM to the chest, then the reverse lunge loads the lead-leg quads and glutes under that front-racked weight. The core stabilises the bar at the chest through the lunge. It's a compound power-plus-strength combination that trains the whole body in one flowing rep.

How to perform

Setup

Stand with the RAM on the floor in front of you, feet hip-width, ready to hinge and grip the handles.

Execution

Hinge, grip the RAM, and explosively extend the hips to clean it up to the chest, catching it in a front-rack position. From there, step one foot back into a reverse lunge, lowering until the front thigh is parallel and the rear knee nears the floor, keeping the RAM stable at the chest. Drive back up to standing, lower the RAM to the floor with control, and repeat — alternating the lunging leg or completing reps per side.

Common mistakes

• Cleaning with the arms instead of driving the hips, so the RAM never gets enough lift.
• Letting the RAM drift away from the chest during the lunge.
• Collapsing the front knee inward in the lunge.
• Rushing the transitions and losing posture between the clean and the lunge.

Progressions and regressions

Regress by separating the movements — practise RAM cleans and RAM reverse lunges independently — then combine. Progress by adding load, increasing speed, or alternating legs every rep. Build the clean's hip drive before chaining the lunge.

Programming notes

Program it as a full-body power-endurance movement, 3-4 sets of 6-10 reps per side. It's excellent for athletic conditioning and circuits. Keep the load moderate so the clean stays explosive and the lunge stays balanced.