Barbell Clean
Muscles worked
Instructions
- 1With a barbell on the floor close to the shins, take an overhand (or hook) grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.
- 2
- 3Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight. Move the weight with control as you continue to above the knees.
- 4Next comes the second pull, the main source of acceleration for the clean. As the bar approaches the mid-thigh position, begin extending through the hips. In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward. There should be no need to actively pull through the arms to accelerate the weight; at the end of the second pull, the body should be fully extended, leaning slightly back, with the arms still extended.
- 5As full extension is achieved, transition into the third pull by aggressively shrugging and flexing the arms with the elbows up and out. At peak extension, aggressively pull yourself down, rotating your elbows under the bar as you do so. Receive the bar in a front squat position, the depth of which is dependent upon the height of the bar at the end of the third pull. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed. Continue to descend to the bottom squat position, which will help in the recovery.
- 6Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Barbell Clean
The barbell clean is a complete weightlifting movement that brings the bar from the floor to the shoulders in one explosive sequence, moving through a controlled first pull followed by a very powerful second pull at hip level. It's one of the most technical strength movements, demanding mobility, coordination, and extension speed to properly catch the bar in a front-squat position. It builds posterior-chain power unmatched by classic lifts and forms the foundation for progressing toward the full clean and jerk.
check_circleBenefits
- check_circleBuilds exceptional posterior-chain power
- check_circleImproves coordination and extension speed
- check_circleTechnical foundation for weightlifting
- check_circleTrains legs, back, shoulders and traps in one movement
lightbulbExecution tips
- lightbulbKeep the bar close to your body throughout the pull
- lightbulbAccelerate hard at the hips, not with the arms
- lightbulbCatch the bar in a squat position with high elbows
- lightbulbGet coached before adding heavy load
warningCommon mistakes
- warningPulling too early with the arms
- warningNot reaching full extension before the third pull
- warningCatching the bar too far forward or backward
- warningRounding the back during the first pull
helpFrequently asked questions
Should I learn the clean with a coach?expand_more
Strongly recommended — it's a technical lift where a poor catch can be risky.
How does this differ from the power clean?expand_more
The power clean is caught in a higher position, with less leg flexion.
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