Barbell Full Clean
Barbell Full Clean Instructions
- Start with the barbell on the ground in front of you, with your feet shoulder-width apart and your toes pointing forward.
- Bend down and grip the barbell with your hands slightly wider than shoulder-width apart, palms facing down.
- Engage your core and lift the barbell off the ground, keeping your back straight and your arms extended.
- As the barbell reaches your mid-thigh, explosively extend your hips and knees, pulling the barbell up towards your shoulders.
- As the barbell reaches your chest, quickly rotate your elbows underneath the barbell and catch it in a front squat position, with your elbows pointing forward and your hips and knees bent.
- Stand up with the barbell, keeping your core engaged and your back straight.
- Lower the barbell back down to the ground in a controlled manner, and repeat for the desired number of reps.
Barbell Full Clean Form & Visual
Barbell Full Clean Benefits
- Improves explosive power and speed
- Targets multiple muscle groups including the legs, back, shoulders, and arms
- Increases overall strength and muscle mass
- Improves coordination and balance
- Enhances athletic performance in sports such as football, basketball, and track and field
Barbell Full Clean Muscles Worked
- Lower back
- Upper back