Barbell Clean

Advanced

An explosive, multi-joint Olympic lift where the barbell is pulled from the floor and quickly caught in a front squat position, training power, and full-body coordination.

About Exercise

Equipment

Barbell, Plates

Difficulty

5/5 • Advanced

Primary Muscle Groups

Glutes, Quads

Secondary Muscles

Shoulders

Popularity Score

Goals

Power

Strength

Hypertrophy

Others

Training Style

Weightlifting

CrossFit

Setup Requirements

Requires Rack

Requires Bench

Requires Spotter

Space Needed

Medium

Noise Level

High

Muscle Breakdown

View Muscle Map

Glutes

8/10

Glute Max

Quads

8/10

Vastus Lateralis, Vastus Medialis

Hamstrings

7/10

Biceps Femoris, Semitendinosus

Traps

7/10

Upper Traps

Lower Back

6/10

Erector Spinae

Shoulders

5/10

Anterior Delts

Programming

Typical Rep Range

1-5 reps

Rest Between Sets

90-300 seconds • Use longer rest periods (3+ minutes) to ensure maximal power output for each set.

How to Perform

Stand over the loaded barbell with feet hip-width apart and hands gripping slightly outside the knees. Establish a strong hinge position with a flat back and shoulders slightly over the bar.

Drive through the floor, pulling the bar to the knees while maintaining a rigid torso and back angle.
Explosively extend the hips and knees in a powerful jumping motion to drive the bar upward.
Aggressively shrug and pull your body quickly under the rapidly rising bar.
Rotate the elbows forward, catching the bar in a front rack position while simultaneously entering a deep front squat.
Maintain control in the squat bottom position, then stand up fully to complete the lift.
Lower the bar safely under control or drop if using appropriate equipment and mats.

Coaching Tips

Form Cues

Jump and shrug hard.
Keep the bar close.
Aggressively punch elbows forward.
Pull your body under the bar.

Breathing

Inhale and brace the core deeply before starting the first pull; hold the brace until you stand up from the squat and finish the rep.

Tempo

X-0-X

Range of Motion

The movement starts with the bar on the floor and concludes when you stand fully upright from the bottom of the front squat.

Safety

Safety Notes

This is a high-skill, high-risk movement; master mobility and technique before loading heavy.
Use bumper plates and a platform to safely drop the bar from overhead or shoulder height.
Always practice the front rack position without weight first.