At a glance
| Equipment | Barbell |
|---|---|
| Experience level | Advanced |
| Movement pattern | Hinge |
| Primary muscle | Glutes |
| Also works | Front Deltoids, Lower Back, Hamstrings, Traps |
The movement, step by step.
- Practice with a coach, a light technique bar, bumper plates and a clear lifting platform; start with the bar over the midfoot.
- Lift close to the legs, extend the hips and knees, then move under the bar to receive it across the front shoulders with elbows high.
- Return slowly to the starting position and reset before the next repetition.
Technique cues
- Move at the hips while keeping the trunk controlled.
- Finish tall without leaning backward.
Common mistakes
- Rounding or overextending the lower back under load.
- Jerking out of the bottom position.
Watch & learn
Professional demonstrations, opened on YouTube.
- The Clean — CrossFit.
Alternatives
Log it in Club 1000 Plus
In the app, Learn on a workout opens this same guide for Barbell - Clean, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.