Barbell Muscle Clean

Barbell Muscle Clean


This exercise involves lifting a barbell from the ground to the shoulders in one fluid motion, using the muscles of the legs, hips, and upper body. It is a compound exercise that targets multiple muscle groups, including the quadriceps, hamstrings, glutes, back, shoulders, and arms. It is often used in weightlifting and CrossFit training programs to improve overall strength and power.

Muscle Group

Equipment Required

Barbell Muscle Clean Instructions

  1. Start by standing with your feet shoulder-width apart and your toes pointing forward.
  2. Place your hands on the barbell with an overhand grip, slightly wider than shoulder-width apart.
  3. Bend your knees and lower your hips, keeping your back straight and your chest up.
  4. Drive through your legs and extend your hips, pulling the barbell up towards your shoulders.
  5. As the barbell reaches your shoulders, quickly rotate your elbows forward and catch the barbell on the front of your shoulders.
  6. Stand up straight, keeping the barbell close to your body.
  7. Lower the barbell back down to the starting position and repeat for the desired number of reps.

Barbell Muscle Clean Form & Visual

Barbell Muscle Clean

Barbell Muscle Clean Benefits

  • Improves explosive power and speed
  • Targets multiple muscle groups including the shoulders, back, hips, and legs
  • Increases overall strength and muscle mass
  • Improves coordination and balance
  • Can be modified for different fitness levels and goals

Barbell Muscle Clean Muscles Worked

  • Trapezius
  • Rhomboids
  • Deltoids
  • Quadriceps
  • Glutes
  • Hamstrings
  • Erector Spinae
  • Abdominals

Barbell Muscle Clean Variations & Alternatives

  • Dumbbell Muscle Clean
  • Kettlebell Muscle Clean
  • Medicine Ball Muscle Clean
  • Sandbag Muscle Clean
  • Single Arm Muscle Clean
  • Hang Muscle Clean
  • Power Clean
  • Hang Power Clean
  • Push Press
  • Push Jerk