Barbell Full Clean
The Barbell Full Clean is a dynamic compound exercise that combines strength, speed, and coordination. This exercise is unique because it challenges your entire body and helps improve your explosive strength, especially in the lower body and core.
Execution
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1
Begin with the barbell on the floor and stand with your feet shoulder-width apart. Bend at your hips and knees and grip the barbell with an overhand grip, slightly wider than shoulder-width.
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2
Keep your back straight and chest up, and lift the barbell from the floor by extending your legs.
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3
Once the barbell passes your knees, accelerate the movement with a powerful hip drive and pull the barbell upward along your body.
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4
Quickly squat under the barbell and catch it on your shoulders with your elbows high.
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5
Stand up by extending your legs and finish the movement with the barbell resting on your shoulders.
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6
Lower the barbell back to the starting position in a controlled manner and repeat.
Benefits
- Improves explosive strength and speed, which is useful for various sports.
- Increases overall muscle mass and strength throughout the body.
- Helps improve coordination and balance.
- Burns many calories due to the intensity of the exercise.
Common Mistakes
- ! Rounding your back while lifting — always keep your back straight and chest up.
- ! Pulling the barbell too far away from your body — keep the barbell close to your body for greater control.
- ! Diving under the barbell too quickly without full hip extension — ensure a full hip drive before moving under the barbell.
Primary Muscles
The Barbell Full Clean primarily trains the quadriceps, hamstrings, glutes, lower back, trapezius, and core muscles.
Possible Alternatives
- Power Clean — similar to the Full Clean, but you catch the barbell while in a half squat instead of a full squat.
- Dumbbell Clean — can be performed with dumbbells for those who have difficulty with the barbell grip or are looking for a slightly different variation.
- Hang Clean — begins with the barbell at knee height instead of on the floor for those who want to focus on the explosive pulling phase.
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