Barbell muscle clean

Category

Powerlifting

Difficulty

Pro

Equipment

Barbell

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus, Biceps Femoris, Semitendinosus, Semimembranosus, Trapezius, Rhomboids, Deltoids

Secondary muscles

Brachioradialis, Biceps Brachii

How to do it

1. Begin in a squatted position with your feet hip-width apart, holding a barbell with an overhand grip (palms facing your body), hands slightly wider than shoulder-width apart. The barbell should be resting on the floor.
2. Explosively extend your hips and knees while pulling the barbell up towards your chest, keeping it close to your body. As the barbell passes your knees, shrug your shoulders and continue to pull the barbell upward.
3. Quickly rotate your elbows under the bar and catch it in a front rack position with your elbows pointing forward. Stand up straight to complete the lift.
4. Lower the barbell back to the starting position with control. Repeat for the desired number of repetitions.

Form tips

• Keep the barbell close to your body to ensure an efficient and powerful lift.
• Focus on an explosive hip extension to generate the necessary force for the clean.
• Engage your shoulders and traps during the shrug to assist in lifting the barbell.
• Use your legs and hips rather than relying solely on your arms to lift the barbell.