Advanced
Clean
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Clean is an as dynamic and powerful exercise, like squat jumps, but without the impact of jumping. This great workout builds muscle throughout your upper and lower body, including in your quadriceps, deltoids, core, triceps, and posterior chain muscles like the hamstrings, glutes, lower back muscles the trapezius in your upper back.
Exercise Instructions
-
Step 1
Stand on the floor with your feet shoulder-width apart and your shins about two inches away from the loaded bar. Keeping your spine straight, push your hips back and grip the bar with a shoulder-width double grip. -
Step 2
Keeping your core tight and pushing through your heels, lift the bar. When the bar is past your knees, fully extend your ankles, knees, and hips at the same time. As the bar rises, shrug your shoulders and continue pulling the bar up. -
Step 3
When the barbell reaches shoulder height, rotate your elbows under it to create a shelf in front of your shoulders for the bar to rest on. Pause and then return the bar to the floor.
Muscle Groups
Clean targets Delts, Glutes, Hamstrings, Lats, Quads, Spinal Erectors, Total Body, Traps as seen below.
Exercise Tip
- Try not to round your back or lean forward at the torso. Instead, keep your back straight throughout the movement.
Dumbbell Clean
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