Clean

The Clean primarily targets your Hamstrings, with support from Calves, Forearms, Glutes, Lower Back, Quadriceps, Shoulders, Traps. It requires barbell and is best suited to intermediate lifters.

Intermediate level · Equipment: Barbell · Compound · Pull

Primary muscles: Hamstrings Secondary muscles: Calves, Forearms, Glutes, Lower Back, Quadriceps, Shoulders, Traps

How to perform Clean

Step 1. With a barbell on the floor close to the shins, take an overhand (or hook) grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.
Step 2.
Step 3. Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight. Move the weight with control as you continue to above the knees.
Step 4. Next comes the second pull, the main source of acceleration for the clean. As the bar approaches the mid-thigh position, begin extending through the hips. In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward. There should be no need to actively pull through the arms to accelerate the weight; at the end of the second pull, the body should be fully extended, leaning slightly back, with the arms still extended.
Step 5. As full extension is achieved, transition into the third pull by aggressively shrugging and flexing the arms with the elbows up and out. At peak extension, aggressively pull yourself down, rotating your elbows under the bar as you do so. Receive the bar in a front squat position, the depth of which is dependent upon the height of the bar at the end of the third pull. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed. Continue to descend to the bottom squat position, which will help in the recovery.
Step 6. Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.

Frequently asked questions

What are the primary muscles targeted by the clean?

The clean is a full-body explosive movement that primarily targets the hamstrings and posterior chain. It also heavily engages the quads, glutes, and upper back to stabilize the load.

How should I position my back during the initial pull?

Maintain a neutral spine and keep your chest up while pulling the barbell from the floor. Rounding the back under load increases shear stress and reduces the efficiency of force transfer.

What is a common mistake to avoid during the second pull?

Avoid pulling with the arms too early, which limits power output. The arms should remain straight until the hips and knees reach full extension to maximize vertical bar speed.

What is a suitable progression for a beginner learning the clean?

Beginners should start with the hang power clean to focus on the hip hinge and explosive extension. This variation removes the complexity of pulling from the floor while building necessary coordination.

How should I program cleans for power development?

Perform 3 to 5 sets of 1 to 3 repetitions using high intensity. Focus on maximal bar speed and technical precision rather than high-repetition sets that lead to fatigue-induced form breakdown.

Sample sets & reps for Clean

Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

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