Get my plan
Home
About
Trainers
Reviews
Contact
FAQ
Get my plan
Strength
Barbell Clean
The Barbell Clean is a versatile weightlifting exercise targeting your legs, shoulders, and core. It involves lifting a barbell from the ground to your shoulders swiftly, boosting strength and coordination.
View all exercises
Barbell Clean instructions
Step-by-step instructions
1
Start with the barbell on the ground and stand with your feet hip-width apart, toes under the bar.
2
Lower your body to grab the barbell with an overhand grip, your hands positioned just outside your knees.
3
Straighten your knees and lift the barbell off the ground, maintaining a straight back.
4
Once the barbell is just above knee height, quickly extend your hips and stand on your toes, pulling the barbell upwards.
5
Catch the barbell on your front shoulders while quickly dropping into a squatting position. Then stand up straight to complete the rep.
Start with the barbell on the ground and stand with your feet hip-width apart, toes under the bar.
Lower your body to grab the barbell with an overhand grip, your hands positioned just outside your knees.
Straighten your knees and lift the barbell off the ground, maintaining a straight back.
Once the barbell is just above knee height, quickly extend your hips and stand on your toes, pulling the barbell upwards.
Catch the barbell on your front shoulders while quickly dropping into a squatting position. Then stand up straight to complete the rep.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Strength
Dumbbell Tate Press
The Dumbbell Tate Press targets triceps, fortifying arm strength and enhancing muscle definition. The exercise includes lying on a bench, holding dumbbells over your chest, and bending elbows to draw weights towards you.
Try it out
Strength
Assisted Hammer Pull Up
Boost your upper body strength, grip strength, stability, and endurance with the Assisted Hammer Pull Up. Ideal for beginners and rehab, this exercise targets your shoulders, arms, and back. It’s an easier alternative to traditional pull-ups.
Try it out
Strength
Single Arm Cable Overhead Press
The Single Arm Cable Overhead Press enhances shoulder stability and arm strength by lifting a cable above the head consecutively. This exercise is ideal for building upper body strength and muscle tone.
Try it out
Start your fitness journey today
Enjoying exercises like Barbell Clean, but want more personalization? Join CoPilot to build a stronger, healthier, and more confident version of you.
Work with a trainer