How to Do Barbell Full Clean

Barbell Full Clean is a full body exercise using barbell, listed as advanced in the A90 Training Club catalogue.

Primary muscle

Full body

Equipment

Barbell

Difficulty

Advanced

01 / Move with control

How to perform

How to do Barbell Full Clean

  1. 01Set up with feet hip-wdith apart and hands on the barbell just outside your knees.
  2. 02Pull the bar from the floor by extending your hips and knees while maintaining a neutral spine.
  3. 03Explode upward once the bar clears your knees by shrugging your shoulders and extending your ankles.
  4. 04Pull yourself rapidly under the bar and catch it on your front shoulders in a deep squat position.
  5. 05Drive through your heels to stand up fully with the bar in the rack position.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Barbell Full Clean

Primary Stabiliser Inactive

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Primary movers

  • Chest Pushes the arms forward and across the body.
  • Core Stabilises the spine and transfers force.
  • Quads Extends the knee, driving squats, lunges and jumps.
  • Front delts Raises the arm forward and overhead.
  • Biceps Bends the elbow and curls weight toward the shoulder.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Maintain a flat back and keep the bar close to your shins during the initial pull to ensure efficient power transfer.

Same coaching engine used inside the A90 app

05 / FAQ

Barbell Full Clean questions

What muscles does Barbell Full Clean work?

Barbell Full Clean is catalogued as a full body exercise in A90 Training Club, with the full body as its primary muscle group.

How do you do Barbell Full Clean correctly?

Set up with feet hip-wdith apart and hands on the barbell just outside your knees. Pull the bar from the floor by extending your hips and knees while maintaining a neutral spine. Explode upward once the bar clears your knees by shrugging your shoulders and extending your ankles. Pull yourself rapidly under the bar and catch it on your front shoulders in a deep squat position. Drive through your heels to stand up fully with the bar in the rack position.

What is the A90 coach tip for Barbell Full Clean?

Maintain a flat back and keep the bar close to your shins during the initial pull to ensure efficient power transfer.

Is Barbell Full Clean suitable for beginners?

Barbell Full Clean is rated advanced in the A90 Training Club catalogue.

What equipment do you need for Barbell Full Clean?

Barbell Full Clean uses barbell.

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