Barbell Muscle Clean
Explosive full body workout. Build strength & power using just your muscles - no squatting needed! Great for functional fitness.
The Barbell Muscle Clean is a compound exercise that mainly works the back and biceps, with help from the shoulders and chest. You'll need: barbell.
Required Equipment
Barbell Muscle Clean Muscles Worked
Primary
Lats (latissimus dorsi); Biceps (biceps brachii)
Secondary
Front Shoulder (anterior deltoid); Upper Chest (pectoralis major, clavicular head)
Barbell Muscle Clean Variations and Alternatives
How to do the Barbell Muscle Clean
Start with a barbell on the ground and stand with your feet shoulder-width apart. Bend at the hips and knees to lower yourself into a squat position and grip the barbell with both hands just outside of your legs.
Keep your back straight, chest up, and eyes forward.
Begin the lift by driving through your heels to extend your knees and hips. The bar should travel upwards close to your shins.
As the bar passes your knees, continue to lift by extending your hips and pulling the bar up along the front of your body. Keep your elbows out to the sides.
Once the barbell reaches chest height, quickly rotate your elbows forward and up, bringing your hands underneath the bar. The movement is a fast "muscling" motion without re-bending the knees deeply as in a power clean.
Catch the barbell in the front rack position across your shoulders with your elbows high in front. There should be minimal drop under the weight; the "muscle" part of the muscle clean refers to using the arms and back more than fully utilizing the hips as in other variations of the clean.
Stand up straight to complete the lift.
Lower the bar back down to the start position and prepare for the next repetition.
Remember to:
Warm up properly before attempting this exercise.
Maintain control of the barbell throughout the movement.
Use a weight that allows you to perform the exercise with proper form.
Consult a fitness professional to ensure you are performing the exercise correctly.
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Barbell Muscle Clean FAQs
What muscles does the Barbell Muscle Clean work?
The Barbell Muscle Clean mainly works the back and biceps, with help from the shoulders and chest. The main muscles are the latissimus dorsi and biceps brachii.
What equipment do you need for the Barbell Muscle Clean?
Barbell.
Is the Barbell Muscle Clean 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 Muscle Clean go on?
It belongs on pull day in a push/pull/legs routine.
What are some Barbell Muscle Clean variations and alternatives?
Similar exercises include the Barbell Hang Clean Below-Knee, Barbell Single-Arm Clean & Twisted Press, Barbell Clean & Jerk and Barbell Clean & Press.
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