Barbell Muscle Clean
Auto DetectedBarbell Muscle Clean pulls from floor to front rack without squatting under, targeting quads, glutes, traps, and erectors for explosive power and clean technique refinement.
About Exercise
Equipment
Barbell, Plates
Difficulty
5/5 •
Primary Muscle Groups
Quads, Traps, Glutes, Hamstrings
Secondary Muscles
Calves
Popularity Score
3
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
No
Requires Spotter
Yes
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris
Traps
9/10Upper Traps
Glutes
8/10Glute Max
Hamstrings
8/10Biceps Femoris
Lower Back
7/10Erector Spinae
Shoulders
6/10Anterior Delts
Calves
4/10Gastrocnemius
Programming
Typical Rep Range
3-5 reps
Rest Between Sets
120-180 seconds • Full recovery for power output
How to Perform
Position barbell over mid-foot with feet shoulder-width apart, toes out. Grip slightly wider than shoulders with hook grip, hips higher than knees, back flat, chest up, core braced.
- Drive through heels to extend knees, keeping bar close to shins and back angle constant.
- As bar passes knees, explosively extend hips, knees, and ankles while shrugging shoulders upward.
- Keep bar close without rebending knees or squatting.
- Quickly rotate elbows forward to catch bar in front rack on shoulders, standing tall with high elbows.
- Control bar back to floor by reversing motion.
Coaching Tips
Form Cues
- Keep bar over mid-foot
- Shrug aggressively
- Elbows high and fast
- Stay tall on catch
- Core tight always
Breathing
Inhale deeply and brace core before first pull; exhale sharply during second pull and catch.
Tempo
1-0-1
Range of Motion
Bar travels from floor to front rack at full arm's length below shoulders; achieve full triple extension without knee rebend.
Safety
Safety Notes
- Avoid if acute back or wrist pain
- Start with empty bar
- Use hook grip to secure
- Wear stable shoes
- Warm up thoroughly
- Work with coach if beginner
Spotting
Spot from behind for heavy lifts; assist by guiding bar path if form breaks; use bumper plates for drops if needed.
Common Mistakes
- Rounding back during pull
- Pulling bar away from body
- Dropping into squat
- Incomplete elbow turnover
- Loose grip on bar
When to Avoid
- Acute lower back injury
- Wrist instability
- Shoulder impingement
Flexibility Needed
- Ankle dorsiflexion for extension
- Shoulder flexion for rack position
- Hip mobility for pull
Build Up First
- Proficiency in deadlift
- Mastery of power clean basics
- Core bracing control
Also known as
Muscle Clean
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Barbell Muscle Snatch
Barbell, Plates
Quads, Glutes
Barbell Clean
Barbell
Quads, Traps
Barbell Clean Pull
Barbell, Plates
Glutes
Barbell Hang Clean
Barbell, Plates
Glutes
Barbell Power Clean
Barbell
Hamstrings
Barbell Split Clean
Barbell
Quads
Barbell Clean Pull to Hang Clean
Barbell, Plates
Glutes
Barbell Clean and Jerk
Barbell, Plates
Quads
Barbell Clean and Press
Barbell, Plates
Quads
Barbell Power Clean to Jerk
Barbell
Glutes
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
