Barbell full clean

Category

Powerlifting

Difficulty

Pro

Equipment

Barbell

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus, Biceps Femoris, Semitendinosus, Semimembranosus

Secondary muscles

Trapezius, Rhomboids, Deltoids, Gastrocnemius, Soleus

How to do it

1. Bend at your hips and knees to grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
2. Begin the lift by pushing through your heels, extending your hips and knees to lift the barbell off the floor.
3. As the barbell passes your knees, explosively extend your hips and knees, lightly jumping, while shrugging your shoulders and pulling the barbell up to your chest level. Rotate your elbows under the bar to catch it in a front squat position.
4. Lower your body into a full squat with the barbell resting on your front shoulders, elbows high, and chest up. Push through your heels to stand back up, fully extending your hips and knees. Lower the barbell back to the starting position with control. Repeat for the desired number of repetitions.

Form tips

• Keep your elbows high during the catch to maintain the barbell's position on your shoulders.
• Engage your core to support your lower back and maintain stability throughout the movement.
• Use your legs and hips to generate power and drive the barbell up.