Clean
The Clean is a compound Olympic weightlifting exercise performed with a barbell. It primarily targets the hamstrings, with the calves, forearms, glutes, lower back, quadriceps, shoulders, and traps working as secondary muscles. Suitable for intermediate lifters.
Primary Muscles
Secondary Muscles
Level
intermediateMechanic
compoundEquipment
barbellCategory
olympic weightliftingInstructions
- Stand with feet hip-width apart, barbell over the middle of your feet. Grip the bar just outside your legs.
- Lower your hips, keep your chest up and back flat in the starting position.
- Drive through your legs to lift the bar, keeping it close to your body as you pull it upward.
- As the bar reaches hip height, shrug and pull yourself under the bar, catching it on your front shoulders in a front squat position.
- Stand up from the squat position to complete the lift.