Exercise guide · Olympic Lifts

Barbell Clean

The barbell clean lifts the bar from the floor to the shoulders in one continuous movement and receives it in a full front squat. It develops explosive leg and hip drive, coordination, and front-rack strength.

Targets: Quads
Equipment: Barbell
Type: Compound

Step by step

How to do the Barbell Clean

Stand with the bar over the midfoot, feet about hip-width apart, and take a hook grip just outside the legs.
Brace the trunk and push through the floor, keeping the bar close as the knees and hips extend together.
After the bar passes the knees, extend the hips, knees, and ankles powerfully while guiding the bar upward.
Pull under quickly, rotate the elbows forward, and receive the bar on the shoulders in a stable front squat.
Stand to full extension, then lower the bar under control or drop it only on a suitable lifting platform.

Form cues

Keep the bar close
Push through the floor
Fast elbows through
Meet the bar in the squat

Common mistakes

Pulling early with the arms
Letting the bar swing away from the body
Catching on the hands instead of the shoulders
Landing with the knees collapsing inward

Muscles worked

Primary

Quads

Secondary

Glutes, Hamstrings, Upper traps and Forearms

Safety: Learn the front-rack position and safe bar release with light loads first. Use bumper plates and a clear lifting platform, and stop for sharp wrist, elbow, shoulder, back, hip, or knee pain.

Alternatives

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