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 hip-width apart, shins close to the barbell, and grip the bar with an overhand grip slightly wider than your shoulders.
- 2
Lower your hips, keep your chest up, and ensure your back is straight with your shoulders slightly over the bar.
- 3
Initiate the first pull by extending your knees and hips simultaneously, lifting the bar off the floor while keeping it close to your body.
- 4
As the bar passes your knees, explosively extend your hips and knees, shrugging your shoulders forcefully upwards.
- 5
Pull yourself under the bar, rotating your elbows forward and up to catch the bar in a front rack position across your shoulders, simultaneously dropping into a full squat.
- 6
Drive through your heels and extend your hips and knees to stand up completely, maintaining the bar in the front rack position.
- 7
Lower the bar back to the floor with control, reversing the movement.
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.
