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Barbell Muscle Clean

An explosive Olympic-style exercise that targets the entire body through a controlled clean movement, focusing on power development and full-body coordination.

Exercise Overview

Category

General Resistance

Exercise_Type

Strength

Difficulty_Level

Advanced

Technique

Start with barbell on the ground, feet shoulder-width apart. Explosively lift the barbell by extending your legs and hips, then pull the bar to your shoulders while maintaining control.

Starting Position

Stand with feet shoulder-width apart, barbell on the ground in front of you, hands gripping the bar, and core engaged.

Finishing Position

End with barbell at shoulder level, elbows high, and body in a stable position.

Form Cues

Explode upward, pull bar high, catch at shoulders, maintain control

Common Mistakes

Poor timing, not pulling high enough, catching too low, using too much weight

Progression Tips

Increase weight, try variations, add tempo changes, or perform with different grips.

Regression Tips

Use lighter weight, focus on form, reduce complexity, or perform assisted version.

Safety Notes

This is an advanced exercise requiring proper technique. Stop if you experience pain in back, shoulders, or wrists. Consult a professional before attempting.