Zirv Fitness
Strength exercise

Clean (Muscle)

How to do it

  1. Set up with feet hip-width apart and grip the bar just outside the thighs using a hook grip.
  2. Lift the bar from the floor keeping the back flat and the bar close to the shins until it passes the knees.
  3. Extend the hips and knees fully to accelerate the bar upward, finishing tall on the toes.
  4. Continue pulling with the arms, driving the elbows high and out to muscle the bar up without re-bending the knees.
  5. Rotate the elbows under the bar and receive it on the shoulders in a standing position, keeping the torso upright.
  6. Lower the bar back to the floor with control, resetting the hook grip before the next repetition.

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