Barbell Full Clean
Master the Barbell Full Clean, an explosive, full-body Olympic lift. Develop power, strength, and coordination by pulling the barbell from the floor to a
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 3 min
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Variations of Barbell Full Clean
Description
The barbell full clean is a complex, explosive weightlifting exercise that works various muscle groups.
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How to do Barbell Full Clean
- 01Setup
Stand with feet hip-width apart, shins close to the barbell. Grip the bar slightly wider than shoulder-width with an overhand grip, ensuring your hands are outside your knees.
- 02Setup
Lower your hips, keeping your chest up and shoulders slightly over the bar. Ensure your back is flat, core engaged, and eyes looking straight ahead.
- 03
Initiate the pull by driving through your heels, lifting the bar off the floor. Maintain a consistent back angle, keeping the bar close to your shins until it passes your knees.
- 04
Explosively extend your hips, knees, and ankles (triple extension), shrugging your shoulders forcefully. Pull the bar vertically upwards, keeping it very close to your body.
- 05
As the bar reaches peak height, rapidly drop under it into a full front squat position, rotating your elbows forward to catch the bar in a front rack position on your shoulders.
- 06
Drive through your heels to stand up powerfully from the squat, maintaining an upright torso and a strong core, completing the lift.
Tips
- Focus on a powerful, explosive hip drive during the second pull to generate maximum upward momentum for the bar.
- Keep the barbell as close to your body as possible throughout the entire lift, maintaining a vertical bar path to optimize efficiency and power transfer.
- Practice the individual components of the clean, such as deadlifts, clean pulls, and front squats, to build strength and refine technique for each phase.
- Maintain a rigid, engaged core from start to finish to protect your spine and effectively transfer force from your lower body to the barbell.
Common mistakes
- Rounding the back during the initial pull can lead to injury; ensure a neutral spine by keeping your chest up and core tight.
- Looping the bar out in front of your body reduces power and makes the catch difficult; focus on pulling the bar straight up along your body.
- Failing to drop under the bar quickly enough results in a missed lift; practice speed under the bar by actively pulling yourself down into the squat.
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Is Barbell Full Clean good for beginners?
Barbell Full Clean is rated veryhigh. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Barbell Full Clean?
You need Barbell to perform Barbell Full Clean. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Barbell Full Clean?
Focus on a powerful, explosive hip drive during the second pull to generate maximum upward momentum for the bar. Keep the barbell as close to your body as possible throughout the entire lift, maintaining a vertical bar path to optimize efficiency and power transfer. Practice the individual components of the clean, such as deadlifts, clean pulls, and front squats, to build strength and refine technique for each phase. Maintain a rigid, engaged core from start to finish to protect your spine and effectively transfer force from your lower body to the barbell.
What are common mistakes when doing Barbell Full Clean?
Rounding the back during the initial pull can lead to injury; ensure a neutral spine by keeping your chest up and core tight. Looping the bar out in front of your body reduces power and makes the catch difficult; focus on pulling the bar straight up along your body. Failing to drop under the bar quickly enough results in a missed lift; practice speed under the bar by actively pulling yourself down into the squat.
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Free · iPhone only · Available on the App Store