Step by step instructions, muscle activation and variants for the Clean.
The clean is an explosive Olympic-style lift in which you pull a barbell from the floor and catch it on the front of your shoulders in one powerful movement. It develops full-body power, speed, and coordination, with the legs, hips, and back driving the lift.
The 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.
