All training resources
Exercise guide
Clean
An Olympic lift pulling a barbell explosively from the floor to the front-rack position on the shoulders.
What this exercise works
- Muscles
- gluteus maximus · quadriceps · anterior deltoid · erector spinae · hamstrings · trapezius
- Goals
- power · strength
- Equipment
- Barbell
- Category
- Olympic weightlifting
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Stand over a loaded barbell with feet hip-width apart.
- Grip the bar just outside your knees with an overhand grip.
- Drive explosively through your legs and extend your hips.
- Pull yourself under the bar and catch it on your front deltoids.
- Stand fully upright to complete the lift.
Technique cues and common mistakes
- Keep the bar close to your body as it travels up.
- Finish your leg drive fully before pulling under the bar.
- Catch with your elbows high so the bar rests on your shoulders.