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Clean (Barbell)

The barbell clean is a fundamental Olympic lift that targets the legs, back, shoulders, and core. It involves lifting the barbell from the ground to the shoulders in one fluid motion, enhancing power, strength, and coordination.

Primary Muscle Group
Type of Weight

Whole Body

Barbell

1. Setup: Stand with your feet hip-width apart, toes pointing slightly outward, with a barbell on the ground in front of you.
2. Grip: Bend at the hips and knees to grasp the barbell with an overhand grip, hands just outside your knees.
3. Starting Position: Engage your core, keep your back straight, and your chest up. Your shins should lightly touch the bar.
4. Execution: Lift the bar by extending your hips and knees. As the bar passes your knees, explosively extend your hips, knees, and ankles to pull the bar up. Drop under the bar and catch it on your shoulders in a front squat position.
5. Return: Stand up fully with the barbell on your shoulders. Lower the bar back to the starting position. Repeat for the desired number of reps.

Diagram of the muscles activated:

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