Barbell Muscle Clean
Expert Advice
Use a hook grip and focus on a powerful hip drive to create momentum for the barbell to travel upwards, keeping the bar close to your body throughout the lift.
How-to-do Steps
- Stand with feet hip-width apart, gripping the barbell with palms facing towards you.
- Bend your knees slightly and hinge at the hips to lower the barbell.
- Explosively extend your hips and knees, shrugging your shoulders to lift the barbell.
- As the barbell rises, rotate your elbows under the bar and catch it at shoulder height with your palms facing upwards.
- Stand up straight to complete the clean.
- Lower the barbell back to the starting position and repeat for the desired number of repetitions.
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Muscles Worked
Barbell Muscle 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
Quads17%
Biceps17%
Forearms11%
Shoulders11%
Calves11%
Glutes11%
Hamstrings11%
Chest11%
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 Muscle Clean work?
Barbell Muscle 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 Muscle 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 Muscle Clean suitable for beginners?
Barbell Muscle 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.
