Videos
Instructions
- Stand with feet shoulder-width apart and the barbell over mid-foot.
- Grip the bar just outside the knees and set your back tight.
- Initiate the lift by extending your hips and knees to pull the bar upward.
- As the bar passes the knees, explosively extend the hips and shrug the shoulders.
- Pull yourself under the bar and catch it in a front rack position with elbows high.
- Stand up to complete the lift.
Technical Tips
- Keep the bar close to your body throughout the movement.
- Use a hook grip for better control during the pull.
- Do not curl the bar; rely on leg and hip drive to move it.
- Catch the bar on the shoulders, not in the hands.
Breathing Tips
- Inhale deeply before initiating the pull.
- Hold your breath during the explosive phase for core stability.
- Exhale after catching and standing up with the bar.
Medical restrictions
- Lower back injuries
- Shoulder impingement
- Wrist mobility limitations
The Barbell Clean is a dynamic Olympic lifting exercise that builds total-body power, speed, and coordination. It is widely used in strength and conditioning programs for athletes due to its high transfer to sport performance. This complex movement involves lifting a barbell from the floor and catching it in a front rack position on the shoulders in one fluid motion. The Clean develops explosive hip extension, reinforces proper triple extension mechanics, and enhances neuromuscular efficiency. It engages major muscle groups across the lower and upper body, promoting strength, hypertrophy, and core stability. Proper execution of the Clean improves athletic abilities such as sprinting, jumping, and change of direction. It is also fundamental in Olympic weightlifting programs, forming the first half of the Clean and Jerk. Incorporating the Clean into your routine helps improve technical lifting skills, posterior chain strength, and overall lifting performance.
What does the Barbell Clean work?
The Barbell Clean works the glutes, quadriceps, back, and shoulders while also improving power, coordination, and full-body strength.
Is the Clean good for building muscle?
Yes, the Clean is excellent for building muscle across the lower and upper body due to its compound and explosive nature.
What is the difference between a Clean and a Power Clean?
A Clean is caught in a deep squat position, while a Power Clean is caught higher with less knee bend, requiring less mobility.
Can beginners learn the Clean?
Yes, but beginners should first master foundational lifts and receive proper coaching to learn the Clean safely and effectively.
How heavy should I go on Barbell Cleans?
Start with light weight to perfect form, then progressively increase as technique, strength, and confidence improve.