Barbell Full Clean

Step by step instructions, muscle activation and variants for the Barbell Full Clean.

HardGlutesQuadriceps

About this exercise

The Barbell Full Clean is an Olympic weightlifting movement in which the barbell is explosively lifted from the floor and received in a full front squat position before standing to complete the lift. It demands whole-body power, speed, and technical precision, making it one of the most effective and complex athletic movements in training.

How to Perform

Stand with feet hip-width apart, barbell over mid-foot, and grip just outside the legs
Set your back flat, chest up, and hips above knees in the starting position
Drive through the floor, extending your hips and knees to accelerate the bar
At mid-thigh, perform an explosive hip extension — the "second pull" — to drive the bar upward
Quickly drop under the bar into a full front squat, rotating your elbows forward to rack the bar across your front deltoids
Receive the bar in the bottom of the squat with elbows high and torso upright
Stand up from the front squat position by driving through your legs
Lower the bar to the floor under control and reset before the next rep

Muscle Activation

Primary

GlutesQuadricepsHamstrings

Secondary

Front shouldersTrapeziusLower back

Common Mistakes

Common mistakes content is coming soon.

About the Barbell Full Clean

The Barbell Full Clean is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

Barbell Full Clean

About this exercise

How to Perform

Muscle Activation

Common Mistakes

About the Barbell Full Clean

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