Smart Workout Diary

Barbell Clean

The barbell clean is an explosive lift that moves a barbell from the floor or hang position to the front rack across the shoulders. It develops lower-body power, hip extension, upper-back strength, coordination, and full-body athleticism. It can support power development and weightlifting skill when performed with controlled technique.

Demonstration

Barbell Clean — demonstration 1
Barbell Clean — demonstration 2

Instructions

  1. Set up: Stand with feet about hip-width apart and place the barbell over the midfoot. Bend at the hips and knees, grip the bar just outside the legs, and keep the chest lifted with a neutral spine.
  2. Lift from the floor: Push through the floor to raise the bar close to the shins and thighs. Keep the shoulders over the bar initially and maintain a tight trunk.
  3. Extend explosively: As the bar reaches the upper thighs, drive forcefully through the hips, knees, and ankles. Shrug the shoulders while keeping the bar close to the body.
  4. Pull under the bar: After full extension, rapidly bend the knees and rotate the elbows forward to receive the bar on the front of the shoulders.
  5. Catch and stand: Catch with a tall chest, elbows forward, and the bar resting on the front rack rather than in the hands. Stand fully under control, then return the bar safely to the floor or reset before the next repetition.
Muscle Group
Quads
Other Muscle Groups
Glutes, Hamstrings, Upper Back
Type
Olympic Weight Lifting
Mechanics
Compound
Equipment
Barbell
Difficulty
Expert

Technique tips

  1. Keep the bar close: Letting the bar drift forward increases strain and makes the catch less stable.
  2. Use the legs and hips: Generate upward force through a strong extension rather than trying to curl the bar with the arms.
  3. Prioritize the front rack: Raise the elbows promptly and allow the bar to rest on the shoulders; wrist flexibility should not be forced painfully.
  4. Start light: Learn the sequence with a manageable load and stop the set if the back position or receiving position breaks down.
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