Exercise Facts
| Movement Pattern | Hinge, Olympic Lift, Power, Pull |
|---|---|
| Muscle Group | Core, Forearms, Glutes, Hamstrings, Lats, Quads, Shoulders, Traps |
| Equipment | Barbell, Rack, Weight Plates |
| Environment | Gym |
| Skill Level | Advanced |
| Series | Barbell Power Series |
Overview
The Barbell Clean is one of the most fundamental and athletic lifts in strength training a full-body exercise that develops explosive power, coordination, and timing. It teaches the body to move as one connected unit, transferring energy from the legs and hips through the torso and into the barbell.
To perform, begin with the barbell on the floor over the mid-foot. Grip it just outside shoulder width, keeping your chest tall and back flat. Start the lift by driving through your legs, extending hips and knees together in one powerful motion. As the bar reaches mid-thigh, aggressively extend (triple extension), shrug your shoulders, and pull yourself under the bar into a front rack position. Catch the bar on your shoulders with elbows high, then stand tall to complete the lift.
The Clean targets the glutes, hamstrings, quads, traps, lats, shoulders, and core, while building coordination, timing, and force output. It’s a foundational movement for performance athletes, functional training, and HYROX competitors alike.
Common errors include pulling too early with the arms, catching the bar too low, or rounding the back. Cue “legs then arms,” “fast elbows,” and “catch tall.”
In Relentless Bravery Fitness, the Clean symbolises explosive intent and technical mastery the pursuit of precision under pressure. It rewards patience, rhythm, and power.
Program 6×2–3 reps for power, or pair with jerks and pulls for full Olympic lifting sequences.
Setup (Steps)
Stand with feet hip-width apart; barbell over mid-foot; grip just outside shoulders; chest up, back flat, core braced.
Execution (Steps)
Drive through heels to extend hips and knees; shrug and pull under bar; catch in front rack with elbows high; stand tall.
Coaching Cues
“Legs then arms.” “Fast elbows.” “Catch tall.”
Common Faults & Fixes
Early arm pull → focus on full hip extension.
Slow elbows → practice clean pulls or front rack mobility.
Catching low → improve timing and bar path consistency.
Programming Ideas
6×2–3 for power; clean & jerk complexes; EMOM for technical endurance.
Variations
Hang clean, power clean, clean pull, dumbbell clean.
Regressions
High pull, front squat from rack.
Standards & Competition Notes
Barbell travels in one motion from floor to front rack; full extension before catch; elbows high at rack.
Safety Notes
Maintain neutral spine; use bumper plates; drop safely if failing the catch.
