Zirv Fitness
Strength exercise

Clean (Squat)

How to do it

  1. Set up over the bar with feet hip width apart and grip just outside your knees, hips low and chest up.
  2. Drive through your legs to pull the bar from the floor, extending your hips and shrugging explosively as the bar passes your thighs.
  3. Pull yourself under the bar quickly, rotating your elbows around to catch it across your front deltoids in a front rack position.
  4. Receive the bar by dropping into a full squat, absorbing the catch through your quadriceps and glutes while bracing your core.
  5. Drive through your heels to stand up out of the squat, exhaling as you extend your hips and knees to finish the lift.
  6. Avoid catching the bar with your elbows dropped, which lets it roll forward off your shoulders.

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