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Upper Legs · Barbell
Barbell Muscle Clean
Barbell Muscle Clean is an intermediate compound strength exercise that works the quads (upper legs), with the forearms and biceps 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
- Upper Back · Trapezius, Rhomboids
- Shoulders · Deltoids
Secondary muscles
- Forearms · Brachioradialis
- Biceps · Biceps Brachii
How to do Barbell Muscle Clean
- Begin in a squatted position with your feet hip-width apart, holding a barbell with an overhand grip (palms facing your body), hands slightly wider than shoulder-width apart. The barbell should be resting on the floor.
- Explosively extend your hips and knees while pulling the barbell up towards your chest, keeping it close to your body. As the barbell passes your knees, shrug your shoulders and continue to pull the barbell upward.
- Quickly rotate your elbows under the bar and catch it in a front rack position with your elbows pointing forward. Stand up straight to complete the lift.
- Lower the barbell back to the starting position with control. Repeat for the desired number of repetitions.
Form tips
- Keep the barbell close to your body to ensure an efficient and powerful lift.
- Focus on an explosive hip extension to generate the necessary force for the clean.
- Engage your shoulders and traps during the shrug to assist in lifting the barbell.
- Use your legs and hips rather than relying solely on your arms to lift the barbell.
Barbell Muscle Clean alternatives
More quads exercises
Barbell Muscle Clean FAQ
What muscles does Barbell Muscle Clean work?
Barbell Muscle Clean mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus, gluteus mideus and Biceps Femoris). The forearms and biceps work as secondary muscles.
What equipment do you need for Barbell Muscle Clean?
You need a barbell.
How many sets and reps of Barbell Muscle 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 Muscle 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 Muscle 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 Muscle Clean?
Other exercises for the quads include Kettlebell Sumo Deadlift, Air Swing Walking, Kettlebell Sumo Deadlift With High Pull and Kettlebells Sumo Deadlift With High Pull.
For developers
Use Barbell Muscle Clean in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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