Barbell Clean
Muscle Groups: Quads, Glutes
Barbell Clean focuses on Quads, Glutes, with Hamstrings, Traps, Forearm working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Barbell Clean with proper form and technique.
- 1
Stand with your feet hip-width apart, with the barbell on the floor in front of you.
- 2
Squat down and grasp the barbell with a wide overhand grip, hands outside your shins.
- 3
Lift the barbell from the floor by extending your hips and knees, keeping your back straight, until the bar reaches your mid-thighs.
- 4
Explosively extend your hips and knees, shrugging your shoulders to pull the barbell upward.
- 5
As the barbell rises, quickly drop into a squat and rotate your elbows under the bar to catch it in the front rack position across your shoulders.
- 6
Drive through your heels to stand up fully from the squat, holding the barbell in the front rack position.
- 7
Carefully lower the barbell back to the floor by reversing the movement, controlling the descent.
Secondary Muscles
While Barbell Clean primarily targets Quads, Glutes , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hamstrings, Traps, Forearm . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Barbell Clean, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Barbell Clean, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
