Zirv Fitness
Strength exercise

Clean (From Blocks)

How to do it

  1. Set the bar on blocks so it rests at roughly knee height, then grip it just outside your knees with your hips set lower than a normal standing position.
  2. Keep your chest up and your back flat, with your shoulders slightly ahead of the bar in this starting position.
  3. Drive through your quadriceps and glutes to lift the bar off the blocks, extending your hips, knees, and ankles explosively as it passes your thighs.
  4. Shrug your shoulders and pull yourself under the bar, 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 as you drive up from the squat, keeping the bar's path close to your body from the blocks to the catch.

Muscles worked

Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises
QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps 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 Glutes exercises

Axle Clean and PressBarbell CleanBarbell Clean and JerkBarbell Hang CleanBarbell Hang SnatchBarbell Muscle Snatch
Type
Strength
Primary muscles
Gluteus Maximus, Quadriceps, Shoulders, Core
Measured in
Reps and weight
Tools
1RM Calculator