Barbell Muscle Clean

Note: This is just a visual reference — it may vary depending on your setup.

Strength Full Body

Full Body

Muscle Activation

Shoulders · Trapezius

80%

Hamstrings · Quadriceps

20%

Equipment

Barbell

Setup / Starting Position

Stand tall with your feet shoulder-width apart, holding a barbell with an overhand grip, hands positioned slightly wider than shoulder-width apart.
Allow the barbell to hang down in front of your thighs with arms fully extended.

Exercise Position

Explosively pull the barbell upwards towards your shoulders, using the power from your legs and hips.
As the barbell reaches chest height, quickly drop into a quarter squat and catch the barbell on your shoulders in a front rack position.

Form & Performance