Barbell Muscle Clean
Expert Advice
Use a hook grip and focus on a powerful hip drive to create momentum for the barbell to travel upwards, keeping the bar close to your body throughout the lift.
How-to-do Steps
- Stand with feet hip-width apart, gripping the barbell with palms facing towards you.
- Bend your knees slightly and hinge at the hips to lower the barbell.
- Explosively extend your hips and knees, shrugging your shoulders to lift the barbell.
- As the barbell rises, rotate your elbows under the bar and catch it at shoulder height with your palms facing upwards.
- Stand up straight to complete the clean.
- Lower the barbell back to the starting position and repeat for the desired number of repetitions.
Details
Primary
Quads17%
Biceps17%
Forearms11%
Shoulders11%
Calves11%
Glutes11%
Hamstrings11%
Chest11%
Equipment
Barbell
Exercise Type
Strength
