Barbell Clean
- Primary muscles
- Quads, Glutes
- Secondary muscles
- Hamstrings, Traps, Forearms
- Equipment
- Barbell
- Movement pattern
- Squat
Steps
- 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.
