Muscle Clean

Traps, Delts, Back, BicepsBarbell

An upper-body pull to the front rack without dipping the legs, strengthening the upper back, traps, delts, and biceps.

How to do it

1Set your feet hip-width apart, grip the bar slightly wider than shoulder-width, and lock your spine flat.

2Pull the bar up along your legs, extending your hips and driving through your upper back.

3Keep the bar close to your stomach and chest, pulling your elbows high and back.

4Fast-rotate your elbows underneath the bar to rack it on your shoulders while keeping your legs fully extended.

Common mistakes

Bending your arms too early before full hip extension, cutting your pull power.

Leaning back at the top to rack the bar, overextending your lower spine.

Crashing the bar onto your collarbones due to slow elbow turnover.

Breathing

Inhale before initiating the pull, hold through the drive phase, and exhale as the bar lands in the front rack.

Make it harder or easier

To regress, lower the weight and focus on fast elbow turnover.

To progress, progressively increase the barbell weight while keeping your legs locked out.

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.