Barbell Clean
Muscle Groups: Legs
Barbell Clean focuses on Legs, with Calves, Shoulders, Traps, Biceps, Forearm, Lower Back, Adductors 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, shins close to the barbell on the floor.
- 2
Grip the bar slightly wider than shoulder-width, with your hands outside your knees.
- 3
Lower your hips, keep your chest up, and ensure your back is straight. Begin the lift by extending your knees and hips simultaneously, pulling the bar off the floor.
- 4
As the bar passes your knees, sweep it back towards your body while continuing to extend your hips and knees, bringing your torso more upright.
- 5
Explode upwards by fully extending your hips, knees, and ankles, shrugging your shoulders powerfully and pulling the bar vertically.
- 6
As the bar reaches its peak, quickly drop under it by bending your knees and hips into a squat.
- 7
Rotate your elbows under the bar to catch it across the front of your shoulders, with your upper arms parallel to the floor.
- 8
Drive through your heels to stand up fully, maintaining the bar in the front rack position.
- 9
To return the bar, carefully lower it back to the floor by reversing the movement, controlling its descent.
Secondary Muscles
While Barbell Clean primarily targets Legs , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Calves, Shoulders, Traps, Biceps, Forearm, Lower Back, Adductors . 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.
