Clean
BarbellStrength
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The Clean is a dynamic Olympic weightlifting movement that involves explosively lifting a barbell from the floor to the shoulders in one fluid motion, building full-body power and strength. It primarily targets the quads while engaging secondary muscles like the glutes, posterior thighs, and back. Ideal for athletes seeking to improve explosive speed and athletic performance, it requires a barbell and demands precise technique to maximize benefits and minimize injury risk.
How to Perform Clean
- 1Stand with feet hip-width apart, barbell over mid-foot, shins touching bar.
- 2Grip bar just outside legs with hook grip (thumbs wrapped under fingers), shoulders over bar, back flat, core braced.
- 3Inhale deeply, bend knees slightly while keeping chest up and back neutral.
- 4Drive explosively through heels to extend hips and knees fully, shrug shoulders, and pull bar straight up along shins—exhale sharply at peak extension.
- 5Rotate elbows high and fast to flip bar into rack position on front delts, dropping under bar into quarter-squat catch.
- 6Secure bar on shoulders with elbows up, stand tall to full extension.
- 7Lower bar to ground with control by reversing the motion.
- 8Key form tips: Keep bar close to body throughout; avoid rounding back or arm-bending pull; use legs first, not arms. Common mistakes: Incomplete hip extension, early arm pull, or valgus knee collapse.