An explosive barbell lift that moves the weight from the floor to the front of the shoulders by driving the hips and dropping under the bar; it engages the whole body with emphasis on hips, legs, back, and shoulders.
How to do the Barbell Clean#
- Stand with the bar over the middle of your feet and your feet about hip-width apart; grip the bar slightly wider than shoulder width with a flat torso.
- Initiate the lift by extending your hips and knees to raise the bar while keeping it close to your legs.
- When the bar reaches the upper thigh, explode through your hips, shrug, and pull your elbows upward to accelerate the bar.
- Rotate your elbows under the bar and drop into a squat to receive the bar resting on your front shoulders.
- Stand up from the squat to full hip and knee extension to complete the rep.
- Lower the bar back down under control or, when using bumper plates, allow the bar to be dropped safely.
Muscles worked#
- Primary: Glutes (Gluteus Maximus), Quads (Quadriceps Femoris), Traps (Trapezius)
- Secondary: Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus), Calves (Gastrocnemius & Soleus), Lower back (Erector Spinae), Upper back (Rhomboids & Middle Trapezius), Forearms (Forearm Flexors & Extensors (incl. Brachioradialis))
Common mistakes#
- Using the arms to lift early instead of generating power from the hips.
- Letting the bar travel away from the body during the pull.
- Catching the bar with elbows low rather than high and forward.
- Rounding the back during the pull or when receiving the bar.
