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Intermediate
Barbell Muscle Clean
4 steps Updated 29/08/2026
Barbell Muscle Clean is a free weights exercise targeting Quadriceps (Quadriceps Femoris), Glutes (gluteus maximus, gluteus mideus) using Barbell.
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How to perform it
- Begin in a squatted position with your feet hip-width apart, holding a barbell with an overhand grip (palms facing your body), hands slightly wider than shoulder-width apart. The barbell should be resting on the floor.
- Explosively extend your hips and knees while pulling the barbell up towards your chest, keeping it close to your body. As the barbell passes your knees, shrug your shoulders and continue to pull the barbell upward.
- Quickly rotate your elbows under the bar and catch it in a front rack position with your elbows pointing forward. Stand up straight to complete the lift.
- 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
Barbell Power Clean
Barbell Power Clean From Blocks
Archer Step Back
Archer Stepback
Last updated: 29/08/2026
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Barbell Muscle Clean
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