# Clean (Barbell)

> The full squat clean: pull a barbell from the floor and catch it on your shoulders in a full front squat, training power through your hips, back and legs.

Page: https://fitnessie.app/exercises/squat-clean/
Type: Barbell · Pull
Demo video: https://fitnessie.app/demos/clean-barbell/8b452621cb671da6.mp4

## 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)](https://fitnessie.app/exercises/kettlebell-clean/)

## References

- [StrengthLog: Clean](https://www.strengthlog.com/clean/)
- [Catalyst Athletics: Muscle Clean](https://www.catalystathletics.com/exercise/149/Muscle-Clean/)
- [Catalyst Athletics: Stay Connected to the Bar](https://www.catalystathletics.com/article/1851/Stay-Connected-to-the-Bar-Snatch-Clean-Turnover/)
- [Catalyst Athletics: Hold Your Grip Longer for Better Clean Turnovers](https://www.catalystathletics.com/article/2162/Hold-Your-Grip-Longer-for-Better-Clean-Turnovers/)