Barbell Clean
Explosive full-body Olympic lift that raises a barbell from the floor to the shoulders, targeting quads, glutes, hamstrings, and traps to build power, strength, and coordination; progressed from hang or power variations.
About Exercise
Equipment
Barbell
Difficulty
5/5 •
Primary Muscle Groups
Quads, Traps, Glutes
Secondary Muscles
Lats, Shoulders, Abs, Forearms
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
High
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Traps
9/10Upper Traps
Glutes
8/10Glute Max
Hamstrings
7/10Biceps Femoris, Semitendinosus
Lower Back
7/10Erector Spinae
Calves
6/10Gastrocnemius
Lats
5/10Teres Major
Shoulders
5/10Anterior Delts
Abs
5/10Rectus Abdominis
Forearms
4/10Flexors
Programming
Typical Rep Range
1-5 reps
Rest Between Sets
180-300 seconds
How to Perform
Position feet hip-width apart under the barbell with toes slightly out. Squat down to grip the bar with a hook grip just outside shins, shoulders ahead of bar, back neutral, hips higher than knees.
- Drive through heels to extend knees and hips, keeping bar close to shins with straight arms.
- As bar passes knees, explosively extend ankles, knees, and hips while shrugging shoulders.
- Pull elbows up and out to elevate bar to chest height.
- Quickly drop under bar by bending knees into a front squat, rotating elbows forward to rack bar on shoulders.
- Drive through feet to stand fully erect with bar secure in front rack.
Coaching Tips
Form Cues
- Keep bar over mid-foot
- Shrug aggressively
- Triple extend explosively
- Rack elbows high
- Stay tight through core
Breathing
Inhale deeply to brace core before the pull, exhale forcefully during the explosive second pull and stand.
Tempo
1-0-1
Range of Motion
Bar starts on floor touching mid-foot; pull to maximum height near chest; catch in full squat below parallel, then stand to full extension.
Safety
Safety Notes
- Use bumper plates for dropping
- Warm up thoroughly for mobility
- Master technique with empty bar first
- Avoid if acute back or wrist issues
- Clear space around platform
- Inspect bar and plates regularly
Spotting
Spotting not typical; use weightlifting platform with bumper plates for safe drops. Self-spot by bailing forward or backward if needed.
Common Mistakes
- Rounding back during pull
- Pulling with arms too early
- Incomplete triple extension
- Collapsing in catch
- Poor front rack position
When to Avoid
- Acute lower back pain
- Shoulder impingement
- Wrist injuries
- Recent ankle sprain
Flexibility Needed
- Full ankle dorsiflexion for squat catch
- Shoulder flexion for front rack
- Hip mobility for deep squat
Build Up First
- Proficient deadlift technique
- Front squat competency
- Explosive hip hinge mastery
Also known as
Squat Clean, Olympic Clean, Full Clean
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