Barbell Full Clean
Expert Advice
Focus on generating power from your hips and legs to drive the barbell upwards. Ensure you catch the barbell in a solid front rack position with elbows high to prevent strain on the wrists.
How-to-do Steps
- Start with feet shoulder-width apart, barbell on the ground.
- Squat down with a straight back, grip the barbell slightly wider than shoulder-width.
- Explosively stand up, extending hips and knees fully to lift the barbell.
- As the barbell reaches chest height, drop into a front squat position.
- Catch the barbell on the front of your shoulders with elbows high.
- Stand up from the squat position.
- Reset and prepare for the next repetition.
Track Barbell Full Clean in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Barbell Full Clean primarily targets the Quads, Biceps, Forearms, Shoulders, Calves, Glutes, Hamstrings, Chest, with Strength mechanics using Barbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads14%
Biceps14%
Forearms12%
Shoulders12%
Calves12%
Glutes12%
Hamstrings12%
Chest12%
Equipment
Barbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Barbell Full Clean work?
Barbell Full Clean primarily targets the Quads, Biceps, Forearms, Shoulders, Calves, Glutes, Hamstrings, Chest. It is classified as a Strength exercise performed with Barbell.
How many sets and reps should I do for Barbell Full Clean?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Barbell Full Clean suitable for beginners?
Barbell Full Clean is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
