Barbell Clean

Quads, Glutes, Hamstrings, Back, Shoulders, TrapsBarbell

The barbell power clean is an explosive, technical lift that pulls weight from the floor to your shoulders. It builds dynamic power across your quads, glutes, hamstrings, back, and shoulders under high axial load.

How to do it

1Stand close to the bar with feet hip-width apart and grip it slightly wider than shoulder-width.

2Lower your hips, flatten your back, and pull your shoulder blades together to build full-body tension.

3Push through your legs to lift the bar, keeping it scraped close to your shins and thighs.

4As the bar passes your knees, explosively extend your hips and drive the weight upward.

5Quickly drop under the bar, whip your elbows forward, and rack it on your front delts.

6Stand tall to finish the rep in a stable front-rack stance.

Common mistakes

Rounding your back off the floor, putting severe strain on your lower back.

Letting the bar swing out away from your body in an arc, losing control and balance.

Dropping your elbows too low during the rack, dumping weight onto your wrists.

Breathing

Inhale deep before pulling, hold your brace through the explosive extension, and exhale once you stand up fully in the rack position.

Make it harder or easier

To scale down, practice with a light bar or perform pulls from a hang position above the knees.

To scale up, increase the working weight or catch the bar in a deeper squat.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.