Barbell Full Clean Exercise Guide
Exercise Profile
- Target
- Shoulders
- Equipment
- Barbell
- Body Part
- Weightlifting
- Primary Muscle
- Shoulders
- Secondary Muscles
- Erector Spinae, Quadriceps, Gluteus Maximus
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6.5
- Alternate Names
- Clean
How to: Barbell Full Clean
- Stand with your feet shoulder-width apart and the barbell on the floor in front of you.
- Bend at the hips and knees to grasp the bar with an overhand grip.
- Engage your core, keep your back straight, and push through your heels to lift the barbell off the ground.
- As the bar reaches knee height, explosively extend your hips and knees while pulling the barbell upward.
- Quickly rotate your elbows under the bar and catch the bar in a front rack position.
- Stand tall, ensuring the bar is resting on your shoulders.
- Lower the bar back to the ground in a controlled manner and repeat.
Common Mistakes
- Not engaging the core muscles
- Rounding the back during the lift
- Using too much weight too soon
Modifications
- Use a lighter barbell or perform the lift with dumbbells.
- Perform the exercise without the full range of motion.
Tips
- Maintain a straight back throughout the lift.
- Use an explosive upward motion to lift the bar from the ground.
- Keep the bar close to your body during the lift.
Barbell Full Clean Alternatives
Tags
weightlifting
clean
strength training
explosive movement
shoulders
full body