How to Do Barbell Muscle Clean

Barbell Muscle 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 Muscle Clean

  1. 01Stand with feet hip-width apart and grip the barbell slightly wider than your legs.
  2. 02Pull the bar off the floor by extending your hips and knees while keeping the bar close to your shins.
  3. 03Explosively extend your hips, knees, and ankles once the bar passes your mid-thigh.
  4. 04Shrug your shoulders and pull the bar upward, rotating your elbows quickly under the bar.
  5. 05Catch the bar on the front of your shoulders with your knees locked and torso upright.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Barbell Muscle 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

Focus on a fast elbow turnover to catch the bar in a tall position without dropping into a squat.

Same coaching engine used inside the A90 app

05 / FAQ

Barbell Muscle Clean questions

What muscles does Barbell Muscle Clean work?

Barbell Muscle 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 Muscle Clean correctly?

Stand with feet hip-width apart and grip the barbell slightly wider than your legs. Pull the bar off the floor by extending your hips and knees while keeping the bar close to your shins. Explosively extend your hips, knees, and ankles once the bar passes your mid-thigh. Shrug your shoulders and pull the bar upward, rotating your elbows quickly under the bar. Catch the bar on the front of your shoulders with your knees locked and torso upright.

What is the A90 coach tip for Barbell Muscle Clean?

Focus on a fast elbow turnover to catch the bar in a tall position without dropping into a squat.

Is Barbell Muscle Clean suitable for beginners?

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

What equipment do you need for Barbell Muscle Clean?

Barbell Muscle Clean uses barbell.

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