Zirv Fitness
Strength exercise

Barbell Clean

How to do it

  1. Set up with the bar over your midfoot, gripping just outside your knees, hips low and chest up as in a deadlift start.
  2. Drive through your quadriceps and glutes to lift the bar off the floor, keeping it close to your shins as it passes your knees.
  3. Extend your hips, knees, and ankles explosively as the bar reaches your thighs, shrugging your shoulders to accelerate it upward.
  4. Pull yourself under the bar quickly, rotating your elbows around to catch it across your front shoulders in a full squat.
  5. Brace your core to stabilize the catch, then stand up to full hip extension to complete the lift.
  6. Exhale forcefully as you drive up from the squat, keeping your torso upright and the bar resting on your fingertips and shoulders, not your wrists.

Muscles worked

QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises
Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises
ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises

Related Quads exercises

Axle Clean and PressBarbell Clean and JerkBarbell Hang CleanBarbell Hang SnatchBarbell Muscle SnatchBarbell Overhead Squat (Snatch Grip)
Type
Strength
Equipment
Barbell, Weight Plates
Primary muscles
Quadriceps, Gluteus Maximus, Shoulders, Core
Measured in
Reps and weight