Barbell Clean

Barbell Clean: animation of one repetition, working muscles highlighted
Body map of muscles worked Body map of muscles worked. Primary: Hamstrings, Glutes, Back, Quadriceps, Neck. Secondary: Shoulders, Lower back, Calves. Front Back
Movement pattern
Ballistic, Hinge, Olympic lift
Equipment
Barbell
Muscle groups
Hamstrings, Glutes, Back, Quadriceps, Neck
Level
Advanced
Type
Compound, pull
Load
External load
Logged as
Reps
Joint load
Knee: moderate, Lower back / trunk: high, Wrist: moderate

Muscles worked

Main muscles: Biceps femoris (long head), Gluteus maximus, Trapezius (lower fibres), Trapezius (middle fibres), Rectus femoris, Semimembranosus, Semitendinosus, Trapezius (upper fibres), Vastus intermedius, Vastus lateralis, Vastus medialis

Also works: Deltoid (anterior part), Erector spinae, Gastrocnemius, Deltoid (lateral part), Soleus

Stabilisers: External abdominal oblique, Flexor digitorum profundus, Flexor digitorum superficialis, Infraspinatus, Internal abdominal oblique, Rectus abdominis, Subscapularis, Supraspinatus, Teres minor, Transversus abdominis

More exercises for: Hamstring exercises · Glute exercises · Back exercises · Quad exercises

Alternatives by equipment

Alternatives listed in the exercise knowledge graph come first, then exercises with the same movement pattern that train the same muscles. Joint stress is the knowledge graph's rating, not medical advice.

Dumbbells

Barbell

How to program it

In a free plan with a muscle-building goal, the generator programs Barbell Clean as 3 sets of 6–10 reps. It uses double progression: once you reach 10 reps on every set, the load goes up by 5 kg the next week and you work back up the range.

With Premium, Overachiever Progression can run it as a main lift with weekly load targets. Premium · €29

Related exercises

Opposing movement: Barbell Clean and Jerk, Barbell Floor Press, Barbell Hack Squat, Barbell High Pull, Barbell Lunge, Barbell Press Under, Barbell Reverse Lunge, Barbell Snatch, Barbell Split Jerk, Barbell Split Squat, Barbell Thruster, Barbell Upright Row, Barbell Zercher Squat, Conventional Deadlift, Deficit Barbell Deadlift, Hang Barbell Snatch, Overhead Squat, Paused Barbell Squat, Power Barbell Snatch, Power Clean, Romanian Deadlift, Stiff-Leg Deadlift, Sumo Deadlift

Other names

Liftosaur: Clean, Barbell · wger: Clean · free-exercise-db: Clean

Also called: BB Clean, Barbell Cleans, Barbell Full Clean, Barbell Full Squat Clean, Barbell Squat Clean, Clean (Barbell), Cleans (Barbell), Full Clean (Barbell), Full Squat Clean (Barbell), Squat Clean (Barbell)

Build a free plan with this exercise See it in the explorer

Identifier: barbell-clean

Exercise data: Exercise Knowledge Graph by Giovanni Degani, incl. wger contributors, CC BY-SA 4.0. Version 1.3.2. Adapted from the Exercise Knowledge Graph; licensed under CC BY-SA 4.0. Attribution and sources · Download the data (JSON)