Barbell Full Clean

Barbell Full Clean


This exercise involves lifting a barbell from the ground to the shoulders in one fluid motion, using a combination of power and technique. It requires a strong core, explosive power, and proper form to execute correctly.

Muscle Group

Equipment Required

Barbell Full Clean Instructions

  1. Start with the barbell on the ground in front of you, with your feet shoulder-width apart and your toes pointing forward.
  2. Bend down and grip the barbell with your hands slightly wider than shoulder-width apart, palms facing down.
  3. Engage your core and lift the barbell off the ground, keeping your back straight and your arms extended.
  4. As the barbell reaches your mid-thigh, explosively extend your hips and knees, pulling the barbell up towards your shoulders.
  5. 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.
  6. Stand up with the barbell, keeping your core engaged and your back straight.
  7. 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

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

  • Quadriceps
  • Hamstrings
  • Glutes
  • Calves
  • Lower back
  • Upper back
  • Shoulders
  • Forearms
  • Core

Barbell Full Clean Variations & Alternatives

  • Power Clean
  • Hang Clean
  • Clean and Jerk
  • Hang Power Clean
  • Hang Squat Clean
  • Split Clean
  • Push Press
  • Push Jerk
  • Split Jerk