Barbell Muscle Clean Exercise Guide
Exercise Profile
- Target
- Quadriceps
- Equipment
- Barbell
- Body Part
- Weightlifting
- Primary Muscle
- Quadriceps
- Secondary Muscles
- Hamstrings, Deltoid Anterior, Gluteus Maximus
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6.5
- Alternate Names
- Muscle Clean
How to: Barbell Muscle Clean
- Stand with your feet shoulder-width apart, with the barbell on the ground in front of you.
- Bend at your knees and hips to grasp the barbell with an overhand grip.
- Keep your back straight and chest up as you lift the bar off the ground.
- Pull the bar close to your body as you lift it to your shoulders, transitioning into a front squat position.
- Stand up straight, fully extending your legs while keeping the barbell at your shoulders.
- Lower the barbell back to the ground with control.
Common Mistakes
- Rounding the back during the lift.
- Using excessive momentum instead of strength.
- Not fully extending at the top of the lift.
Modifications
- Use a lighter barbell or perform the exercise without weight to master form.
- Perform the lift from a lower position if necessary.
Tips
- Keep your back straight throughout the lift.
- Engage your core to maintain stability.
- Use a controlled motion when lifting and lowering the bar.
Barbell Muscle Clean Alternatives
Tags
weightlifting
clean
strength
muscle
barbell
leg