Barbell Muscle Clean

Barbell Muscle Clean gif

Coach's Tips


How to Barbell Muscle Clean

Starting Position

1. Begin by standing with your feet slightly wider than shoulder width apart, and your toes pointed slightly outward.

2. Reach down and grasp the barbell with an overhand grip, your hands should be slightly wider than shoulder width apart.

3. Lift the barbell off the floor, with your arms straight and your back straight, your core should be engaged.

Proper Form

1. Keeping your arms straight, lift the barbell to just below your chin.

2. As you lift, drive your elbows up and out, so that the barbell is resting against your chest.

3. Your arms should now be bent at 90 degrees, with the barbell resting against your chest.

Breathing Technique

1. As you lift the barbell, exhale.

2. As you lower the barbell, inhale.


1. Make sure to keep your back straight and your core engaged throughout the movement.

2. Do not lift the barbell too high, as this can cause injury to your shoulder joints.

3. Do not use too much weight, start with a lighter weight and increase as you become more comfortable with the movement.

Curious about a Core workout plan that includes the Barbell Muscle Clean

Barbell Muscle Clean Alternatives

Barbell Muscle Clean vs

Get Personalized Plans
& Detailed Guidance

Banner Image