Clean
- Start with feet hip-width apart and hands gripping the barbell just outside the legs.
- Lower into a squat position, keeping the back straight and the chest up.
- Explosively extend the hips, knees, and ankles, driving the barbell upwards.
- As the barbell reaches chest level, quickly drop underneath it in a squat position, rotating the elbows forward.
- Catch the barbell on the front of the shoulders, with the elbows pointing forward and the chest up.
- Stand up by extending the hips and knees, keeping the barbell close to the body.
- Lower the barbell back to the starting position by reversing the movement.
Primary Muscles
- Glute
- Lower Back
- Quad
- Thigh - Inner
Secondary Muscles
- Calf
- Forearm - Inner
- Hamstring
- Trap
Do These Exercise Details Look Right To You?
I need your help! This exercise database's accuracy and your training experience improve with community feedback.
- Are the steps unclear?
- Should we list different muscles?
No account required; just click the button and fill out your suggestion.