Barbell Clean Exercise Guide

Reviewed by Valerie Zeller Valerie Zeller Printable version

Barbell Clean is a strength exercise that works your traps, hamstrings, deltoids, quadriceps and side deltoids.

Barbell Clean is a great challenging move. When done correctly, it can effectively target your buttocks, hips, legs, lower body, neck, shoulders, upper back, upper body and upper legs.

It requires barbell to do.

Barbell Clean

How to do Barbell Clean

Exercise

With a barbell on the floor close to your shins, take an overhand (or hook) grip just outside your legs. Raise the weight with your hips. Keep your back straight, head facing forward, chest up, and shoulders just in front of the bar. Begin the first pull by driving through your heels and extending your knees. Your back angle should stay the same, and your arms should remain straight. Move the weight with control passed your knees. Start the second pull at mid-thigh, the main source of acceleration for the clean. Extend through your hips, knees, and ankles. At full extension, shrug and flex your arms then receive the bar in a quarter squat. Repeat.

Illustrated Guide

Learn how to do barbell clean from this step-by-step illustrations:

Barbell Clean 1
Barbell Clean 2
Barbell Clean 3
Barbell Clean 4
Barbell Clean 5

Muscles Worked

The muscles used for barbell clean may change slightly based on the your trained range of motion and technique, but in the most general case, the muscles used for barbell clean are:

Primary Muscles

  • Traps
  • Hamstrings
  • Deltoids
  • Quadriceps
  • Side Deltoids

Synergyst Muscles

  • Biceps
  • Rear Deltoids
  • Transverse Abs

Frequently Asked Questions

What muscles does Barbell Clean work?
Barbell Clean works traps, hamstrings, deltoids, quadriceps, side deltoids.
What is Barbell Clean good for?
Barbell Clean is beneficial for conditioning, to build muscle, to gain weight, to grow and to strengthen. It works the best for buttocks, hips, legs, lower body, neck, shoulders, upper back, upper body and upper legs, as it works traps, hamstrings, deltoids, quadriceps, side deltoids. Barbell Clean is a great strength exercise for men and women.
Is Barbell Clean a good exercise?
Barbell Clean is a popular strength exercise for traps, hamstrings, deltoids, quadriceps, side deltoids.

Training, Progressions and Regressions

Interested in how to improve your Barbell Clean faster?

Barbell Clean Training and Progressions

Standards and Averages

Wonder how do others perform in Barbell Clean and how should you?

Barbell Clean Standards and Averages

Alternatives

Wonder how to work the same muscles with other exercises?

Barbell Clean Alternatives

Variations

Wonder how to make Barbell Clean either easier or more challenging?

Barbell Clean Variations

Discover more

Muscles Worked

Target muscle(s) Traps, Hamstrings, Deltoids, Quadriceps, Side Deltoids
Synergyst muscle(s) Biceps, Rear Deltoids, Transverse Abs

Related exercises

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