Zirv Fitness
Strength exercise

Clean (Muscle)

How to do it

  1. Stand with feet hip-width apart, barbell over mid-foot.
  2. Grip the bar and set your back flat.
  3. Drive explosively through your legs and hips.
  4. Pull yourself under the bar and catch in the receiving position.
  5. Stand up to complete the lift.
  6. Return the bar to the floor with control.

Muscles worked

ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises
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
CoreMuscles in the abdominal area, responsible for stabilizing the body and supporting movement. All Core exercises

Related Shoulders exercises

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