Muscle Clean (Barbell)
Trains the quadriceps, with help from the glutes, hamstrings and upper back. You need a barbell. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
Technique
How to do the Muscle Clean (Barbell)
- Begin in a squatted position with your feet hip-width apart, holding a barbell with an overhand grip (palms facing your body), hands slightly wider than shoulder-width apart. The barbell should be resting on the floor.
- Explosively extend your hips and knees while pulling the barbell up towards your chest, keeping it close to your body. As the barbell passes your knees, shrug your shoulders and continue to pull the barbell upward.
- Quickly rotate your elbows under the bar and catch it in a front rack position with your elbows pointing forward. Stand up straight to complete the lift.
- Lower the barbell back to the starting position with control. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Keep the barbell close to your body to ensure an efficient and powerful lift.
- Focus on an explosive hip extension to generate the necessary force for the clean.
- Engage your shoulders and traps during the shrug to assist in lifting the barbell.
- Use your legs and hips rather than relying solely on your arms to lift the barbell.
Muscles worked
What Muscle Clean (Barbell) trains
In the programs
None of our programs use the Muscle Clean (Barbell)
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a quadriceps exercise that is, there are 30 on the Quadriceps page.
Substitutes
Swap Muscle Clean (Barbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Muscle Clean (Barbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.