BARBELL CLEAN

Written by Russ Howe PTI, and most recently updated 4 days ago.

2 min read

VIDEO DEMO:


EXERCISE INSTRUCTIONS:

  1. SETUP: Take an overhand-grip of the barbell, with your hands about shoulder-width apart.
  2. REP: This looks like a shoulder exercise, but it’s not. All the power you need is gonna come from your lower body! Hinge at the hips to create a quarter squat position, then power up by driving your hips forward and your feet into the ground hard. The force generated here should allow you to flip the bar and catch at shoulder level. Be sure to get your elbows forward at the top of the rep to support the weight. If you’re using a difficult weight you might need to drop under the bar as you flip it, performing the “catch” in a squat position then standing up to complete the rep. See the video. This is fine, and is actually a good way to work the legs harder.
  3. TIP: If you can Reverse Curl the bar without needing to drive up through your legs, you need a heavier weight! This is an explosive exercise, get the most from it.

MUSCLES WORKED BY THIS EXERCISE:

  • Legs (Quads, Glutes)
  • Shoulders (Front Delts)
  • Abs
  • Arms (Forearms)
barbell clean muscles worked

ALTERNATIVE EXERCISES: