Barbell Full Clean
Gym Exercise Card
Equipment
The Barbell Full Clean is a compound Olympic weightlifting exercise that builds full-body strength and power. It involves lifting a barbell from the floor to the shoulders in one fluid movement. This exercise is effective for developing explosive strength, coordination, and improving athletic performance.
How to do it
- Stand with your feet hip-width apart and grasp the barbell with an overhand grip.
- Lower your hips, keeping your chest up and back straight, to position the bar over the middle of your feet.
- Drive through your heels to lift the bar, extending your hips and knees explosively.
- As the bar reaches your thighs, shrug your shoulders and pull yourself under the bar.
- Catch the bar on your shoulders with your elbows high and squat down, then stand back up to complete the lift.
Muscles worked
Primary Deltoid Anterior Erector Spinae Gluteus Maximus Quadriceps
Secondary Gastrocnemius Hamstrings Trapezius Upper Fibers Triceps Brachii
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