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Barbell Clean Full

Master the barbell clean! Build strength, power, and coordination with this full-body exercise. Perfect your technique and elevate your fitness!

The Barbell Clean Full is a compound exercise that mainly works the quads and glutes & hips, with help from the lower back and back. You'll need: barbell and weight plates.

Barbell Clean Full demo video 2
Ms. Grey
JustGains_XX
@JustGains_XX

Required Equipment

Barbell
Barbell
Weight Plates
Weight Plates

Barbell Clean Full Muscles Worked

Primary

Quads (quadriceps femoris); Glutes (gluteus maximus)

Secondary

Spinal Erectors (erector spinae); Lats (latissimus dorsi)

Barbell Clean Full Variations and Alternatives

How to do the Barbell Clean Full

  1. Stand with your mid-foot under the barbell and your feet shoulder-width apart.

  2. Bend at your hips and knees to grip the bar just outside your legs with an overhand grip.

  3. Keep your chest up, back flat, and arms straight while engaging your core.

  4. Drive through your floor, extend your hips and knees explosively, and pull the bar upward.

  5. Drop quickly under the bar into a front squat position, catching the bar across your front deltoids.

  6. Press through your heels to stand up completely out of the squat.

  7. Carefully lower the bar back down to the floor in a controlled motion.

Barbell Clean Full FAQs

What muscles does the Barbell Clean Full work?

The Barbell Clean Full mainly works the quads and glutes & hips, with help from the lower back and back. The main muscles are the quadriceps femoris and gluteus maximus.

What equipment do you need for the Barbell Clean Full?

Barbell and weight plates.

Is the Barbell Clean Full a compound exercise?

Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.

What workout day should the Barbell Clean Full go on?

It belongs on pull day in a push/pull/legs routine.

What are some Barbell Clean Full variations and alternatives?

Similar exercises include the Barbell Hang Clean Below-Knee, Barbell Clean & Jerk, Barbell Clean & Press and Barbell Clean Deadlift.

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