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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Biceps Glutes Quadriceps
- Equipment
- Barbell
Barbell Full Clean
4 steps Updated 29/08/2026
Barbell Full Clean is a free weights exercise targeting Quadriceps (Quadriceps Femoris), Glutes (gluteus maximus, gluteus mideus) using Barbell.
Step by step
How to perform it
- Bend at your hips and knees to grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Begin the lift by pushing through your heels, extending your hips and knees to lift the barbell off the floor.
- As the barbell passes your knees, explosively extend your hips and knees, lightly jumping, while shrugging your shoulders and pulling the barbell up to your chest level. Rotate your elbows under the bar to catch it in a front squat position.
- Lower your body into a full squat with the barbell resting on your front shoulders, elbows high, and chest up. Push through your heels to stand back up, fully extending your hips and knees. Lower the barbell back to the starting position with control. Repeat for the desired number of repetitions.
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Variations and related exercises
4 Corners Side Step
Alternate Sprinter Lunge
Alternating Lunge With Rotation
Archer Step Back
Last updated: 29/08/2026
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Barbell Full Clean
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