Barbell Squat Clean
Muscle Groups: Quads, Hamstrings, Glutes, Traps
Barbell Squat Clean focuses on Quads, Hamstrings, Glutes, Traps, 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 Squat Clean with proper form and technique.
- 1
Stand with your feet shoulder-width apart and the barbell on the ground in front of you. Bend at your hips and knees to grip the bar with both hands just outside your legs.
- 2
Push through your heels to lift the barbell off the ground, keeping it close to your body as you stand up.
- 3
Once you reach standing, drop your hips and pull the bar up towards your shoulders, rotating your elbows forward to catch the bar in a front rack position.
- 4
Complete the movement by standing tall with your elbows high and the barbell resting on your shoulders.
Tips for Success
These tips will help you perform Barbell Squat Clean safely and effectively while maintaining proper form.
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Keep your back straight and core engaged to avoid rounding your spine during the lift.
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Make sure your knees track over your toes to prevent injury as you squat down.
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Start with lighter weights to master your form before increasing the load.
Secondary Muscles
While Barbell Squat Clean primarily targets Quads, Hamstrings, Glutes, Traps , 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 Squat Clean, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Barbell Squat 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.
