Barbell Muscle Clean
Gym Exercise Card
Equipment
The Barbell Muscle Clean is a full-body exercise that enhances power and coordination. It involves lifting a barbell from the floor to the shoulders in a fluid motion, engaging both the upper and lower body muscles effectively.
How to do it
- Stand with feet shoulder-width apart, barbell on the floor over mid-foot.
- Bend knees and hips to grip the bar with an overhand grip.
- Lift bar by extending hips and knees, pulling it close to your body.
- As bar passes knees, explosively extend hips and shrug shoulders.
- Catch bar on shoulders in front squat position, standing up straight.
Muscles worked
Primary Gluteus Maximus Quadriceps Trapezius Upper Fibers
Secondary Biceps Brachii Deltoid Anterior Erector Spinae Hamstrings
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