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Upper Legs · Barbell
Barbell Full Clean
Barbell Full Clean is an intermediate compound strength exercise that works the quads (upper legs), with the upper back, shoulders and calves assisting. It needs a barbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 7.3 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 7.3 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
Secondary muscles
- Upper Back · Trapezius, Rhomboids
- Shoulders · Deltoids
- Calves · Gastrocnemius, Soleus
How to do Barbell Full Clean
- Bend at your hips and knees to grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Begin the lift by pushing through your heels, extending your hips and knees to lift the barbell off the floor.
- As the barbell passes your knees, explosively extend your hips and knees, lightly jumping, while shrugging your shoulders and pulling the barbell up to your chest level. Rotate your elbows under the bar to catch it in a front squat position.
- Lower your body into a full squat with the barbell resting on your front shoulders, elbows high, and chest up. Push through your heels to stand back up, fully extending your hips and knees. Lower the barbell back to the starting position with control. Repeat for the desired number of repetitions.
Form tips
- Keep your elbows high during the catch to maintain the barbell's position on your shoulders.
- Engage your core to support your lower back and maintain stability throughout the movement.
- Use your legs and hips to generate power and drive the barbell up.
Barbell Full Clean alternatives
More quads exercises
Barbell Full Clean FAQ
What muscles does Barbell Full Clean work?
Barbell Full Clean mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus, gluteus mideus and Biceps Femoris). The upper back, shoulders and calves work as secondary muscles.
What equipment do you need for Barbell Full Clean?
You need a barbell.
How many sets and reps of Barbell Full Clean should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Full Clean good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Barbell Full Clean burn?
About 7.3 calories per minute for a person of around 70 kg, based on a MET value of 6. Ten minutes of work is roughly 73 calories; heavier people burn more.
What is a good alternative to Barbell Full Clean?
Other exercises for the quads include Bodyweight Full Squat With Overhead Press, Bodyweight Full Squat With Overhead Front Raise, Bodyweight Full Squat With Overhead Front Raises and Ski Ergometer Cross Country Ski Jump Squat Pull.
For developers
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