# Clean

URL: https://heatsy.app/ex/barbell-clean

Also known as: Barbell Clean, Squat Clean, Full Clean, BB Clean, Barbell Squat Clean, Cleans, Olympic Clean, Barbell Cleans

Body region: Legs, Glutes, Back

## Muscles

- Main: Trapezius, Gluteus Maximus, Vastus Lateralis, Vastus Medialis, Biceps Femoris
- Helps: Deltoid, Adductor Magnus, Semitendinosus, Semimembranosus, Gastrocnemius, Soleus
- Holds: Latissimus Dorsi, Erector Spinae, Rectus Abdominis, Transversus Abdominis, Flexor Digitorum Superficialis

## Equipment

- Barbell
- Weight Plate

## Technique

1. Stand with the bar over the middle of the foot and grip it just outside the knees.
2. Lift the bar off the floor with a flat back, keeping it close to the legs.
3. As it passes the thighs, extend hips, knees and ankles explosively and shrug.
4. Pull yourself under the bar into a front squat, elbows whipping forward to catch it on the shoulders.
5. Stand up out of the squat with the bar in the front rack.

### Cues

- Learn it with an empty bar or a technique bar under a coach.
- Keep the bar close to the body the whole way up.
- Use bumper plates so a missed lift can be dropped safely.

### Common mistakes

- Pulling early with the arms.
- Letting the bar swing away from the body.
- Catching with the elbows down, so the bar lands on the wrists.

## Alternatives

- [Power Clean](https://heatsy.app/ex/power-clean)
- [Dumbbell Clean](https://heatsy.app/ex/dumbbell-clean)
- [Barbell Front Squat](https://heatsy.app/ex/front-squat)