Barbell Muscle Clean
Master the Barbell Muscle Clean: an explosive full-body lift building power, speed, and coordination.
Variations of Barbell Muscle Clean
Barbell Hang Clean
Master the Barbell Hang Clean for explosive power and full-body strength. This dynamic lift targets your glutes, hamstrings, back, and shoulders, starting
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
Barbell Clean Pull
The Barbell Clean Pull builds explosive power in your hips and legs, essential for Olympic weightlifting. Master the powerful pull from the floor.
Barbell Clean From Blocks
Develop explosive power and strength with the Barbell Clean From Blocks. This dynamic lift targets legs, back, and shoulders, pulling the barbell from
Description
An explosive lift that focuses on power, speed, and coordination, where you pull the barbell from the floor to your shoulders in one smooth movement.
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How to Do Barbell Muscle Clean
- 1Setup
Stand with your feet hip-width apart, with the barbell positioned over your mid-foot. Hinge at your hips and bend your knees to grip the barbell with an overhand, pronated grip slightly wider than shoulder-width, ensuring a flat back.
- 2Setup
Take a deep breath, brace your core, and initiate the lift by extending your hips and knees simultaneously, keeping the bar close to your shins and then thighs.
- 3
As the bar passes your knees, explosively extend your hips, knees, and ankles (triple extension) while shrugging your shoulders forcefully upwards, driving the bar vertically.
- 4
Continue to pull the barbell upwards, keeping your elbows high and out, then rapidly rotate your elbows under the bar as you transition into the front rack position.
- 5
Receive the barbell softly on your shoulders with your elbows high and pointed forward, maintaining an upright torso and stable core, then stand tall to complete the lift.
Tips
- Focus on a strong, aggressive triple extension (ankles, knees, hips) to generate maximum upward momentum on the bar, which is crucial for a powerful clean.
- Keep the barbell as close to your body as possible throughout the entire pull phase to maintain leverage and efficiently transfer force.
- Practice the
- turnover
- (rotating elbows under the bar) with light weight to ensure a smooth, quick transition into the front rack position without the bar crashing onto your shoulders.
- Maintain a tight, braced core from start to finish to protect your spine and efficiently transfer power from your lower body to your upper body.
Common Mistakes
- ×Rounding the lower back during the initial pull can lead to injury; ensure a flat back by engaging your lats and keeping your chest up.
- ×Failing to achieve full triple extension reduces the power of the lift; actively drive through your heels and extend your hips, knees, and ankles completely.
- ×Catching the bar with elbows down causes the bar to crash onto the shoulders; actively drive your elbows high and forward as you receive the bar.
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Barbell Power Snatch From Blocks
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