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.
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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
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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