Clean (Barbell)

How to do it

1. Stand with the bar over the middle of your foot, grip it overhand about shoulder width and lean forward with your shoulders over the bar.
2. Brace your core, then lift the bar off the floor with your legs.
3. As the bar reaches your upper thighs, extend your legs and hips fast, keeping the bar against your body.
4. Pull your elbows up and out, then spin them around the bar as you drop into a full front squat and catch it on the front of your shoulders.
5. Stand up out of the squat on straight legs with the bar racked on your fingers and your elbows up.
6. Lower the bar back to the floor with control.

Key cues

• Bar over mid-foot
• Smooth but fast pull
• Elbows up and around the bar
• Hold your grip until the elbows are round
• Squat down to meet the bar

Common mistakes

• Letting the bar drift away from your body
• Opening your hands too early in the turnover
• Pulling the bar up with your arms instead of lifting your elbows

Muscles worked

Primary

Glutes, lower back, adductors and quads

Secondary

Hamstrings, traps, forearms and calves

Equipment

Barbell and weight plates.

Variations

• Clean (Kettlebell)

  Kettlebell · Glutes, lower back · Pull

References

1. StrengthLog: Clean
2. Catalyst Athletics: Muscle Clean
3. Catalyst Athletics: Stay Connected to the Bar
4. Catalyst Athletics: Hold Your Grip Longer for Better Clean Turnovers