Clean

Pull a barbell from the floor to the front rack position in one explosive movement. Requires coordinated triple extension through the hips, knees, and ankles.

Quick facts

Difficulty: Difficult
Mechanic: Compound
Force: Pull
Type: Strength
Injury Risk: High
Hypertrophy: Medium
Calorie Burn: High

Muscle focus

Primary and secondary muscle groups targeted by this movement.

Primary

quadsglutes (max)hamstringsupper traps

Secondary

lower backfront shouldersforearm flexorsabs

Equipment & setup

What you need and how to position yourself before starting.

Equipment

barbell

Movement pattern

Bilateral

Posture

Standing

Tracking parameters

repsweight

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Stand with feet hip-width apart, toes slightly turned out.
- Position the barbell over your mid-foot.
- Grip the bar just outside your knees with a hook grip or double overhand.
- Set your back flat, chest proud, and shoulders slightly in front of the bar.
Step 2First Pull
- Push through the floor to lift the bar off the ground.
- Keep the bar close to your shins as it rises.
- Maintain the same back angle until the bar passes your knees.
- Do not let your hips shoot up faster than your shoulders.
Step 3Second Pull & Catch
- Once the bar clears the knees, explosively extend your hips, knees, and ankles (triple extension).
- Shrug your traps and pull your elbows high and out.
- Quickly rotate your elbows under the bar and drop into a front squat position.
- Catch the bar on your front deltoids with elbows high.
- Stand up out of the squat to complete the lift.
- Lower the bar to the floor under control or drop from the top if using bumper plates.