Barbell Clean - How To Develop Power And Strength With One Exercise

Barbell Clean – How To Develop Power And Strength With One Exercise

Barbell Clean essentially is a very good physical exercise to train your Glutes. Do you expect to enjoy flawless form and get stronger Glutes quickly? You need to implement this how to tutorial so that you start straight away.

Barbell Clean Exercise Summary

  • Primary Muscles Worked: Gluteus Maximus
  • Other Muscles (Secondary) Worked: Adductor Magnus, Biceps Brachii, Brachialis, Brachioradialis, Deltoid – Anterior, Deltoid – Lateral, Infraspinatus, Quadriceps, Serratus Anterior, Soleus, Teres Minor, Trapezius – Lower, and Trapezius – Middle
  • Equipment: Barbell
  • Mechanics Type: Compound
  • Force: Pull
  • Utility: Power

Barbell Clean Procedure

  • To prepare, stand over your barbell with the balls of your feet positioned under the bar, hips-width apart and pointing forward.
  • Next, squat down and grip the bar with an overhand grip slightly wider than your shoulder width.
  • Position your shoulders over the bar with your back arched tightly.
  • Keep your arms are straight with your elbows pointed along the bar.
  • To execute, pull the bar up off the floor by extending your hips and knees.
  • As the barbell reaches knees, quickly raise your shoulders while keeping the barbell close to your thighs.
  • When the barbell passes your mid-thigh, allow it to contact thighs, then jump upward extending your body.
  • Shrug shoulders and pull barbell upward with arms, allowing elbows to flex out to sides, keeping the bar close to your body.
  • Aggressively pull your body under the bar, and rotate your elbows around under the bar.
  • Catch the bar on your shoulders before knees bend lower than 90°.
  • Stand up promptly so your thighs get no lower than parallel to floor.
  • To return the bar to the floor, bend your knees slightly and lower the barbell to the mid-thigh position.
  • Next, slowly lower the bar with tight lower back and your abdomen close to vertical.
  • If you have bumper plates and your gym allows it, you can drop the bar from finish position.
  • Dropping the weight will reduce stress and fatigue involved in lowering the bar.
  • Repeat your power cleans for your desired number of reps.

Muscles Used

Target (Agonist)

  • Gluteus Maximus


  • Adductor Magnus
  • Biceps Brachii
  • Brachialis
  • Brachioradialis
  • Deltoid – Anterior
  • Infraspinatus
  • Quadriceps
  • Serratus Anterior
  • Soleus
  • Teres Minor
  • Trapezius – Lower
  • Trapezius – Middle

Dynamic Stabilizers

  • Gastrocnemius
  • Hamstrings


  • Erector Spinae
  • Levator Scapulae
  • Sartorius
  • Rhomboids
  • Trapezius – Middle
  • Trapezius – Upper

Antagonist Stabilizers

  • Obliques
  • Rectus Abdominis


In order for you to develop the optimal outcomes, you must focus on these uncomplicated tips. Similarly, whenever you prefer to protect yourself against an injury, you ought to try these tips.

  • Workout Where You Will Be Able To Assess Your Form In A Mirror. You are looking to be able to have effective technique for each repetition, for you to do that you should have a way to watch and correct yourself.
  • decrease muscle soreness by conducting a few minutes of aerobic directed at your target muscle groups to conclude your program. This cardiovascular exercise is going to be removing much of the lactic acid. Thus you will undoubtedly be enhancing your healing.
  • Vary Your Training Sets Every Few Weeks With Varied Weight And Repetition Mixtures. Such as sets of 5 of 5 for a week or two, then 3 sets of 8-20 reps for a few weeks.
  • To Work On Power And Speed, Raise The Acceleration Of Your Exercise. Keep nice form or you can be more suboptimal to personal injury. You should drop the weight to 50 to 60 percent of your single rep max weight when weightlifting for quickness. However, you ought to now pause in between every repetition.

Get More Bodybuilding Tips Here.

Mistakes to Avoid

You ought to keep from making these standard errors to manage superb form and continue to develop gains. Additionally, when you prevent these mistakes you will lessen the odds of receiving an injury.

  • You Can’t Skip Out On Your Cooldown. You will minimize your healing period and help reduce soreness when you perform a proper cool-down.
  • Don’t Relax Your Stomach. Keeping your stomach tight to protect your spinal column by maintaining your internal pressure.
  • Stop Trying To Cut A Warm-Up. getting the blood flowing to your Muslces is the Best way to prevent injuries.

To Avoid More Bodybuilding Mistakes Look Here.

Barbell Clean Recap

So now you should certainly train with barbell clean properly. So now utilize barbell clean as a piece of your repeated weight training routine to strengthen your Glutes.

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