The barbell clean is an explosive, full-body exercise that involves lifting a loaded barbell from the floor to the shoulders in one continuous, fluid motion. Derived from the sport of Olympic weightlifting, this movement is highly valued in strength and conditioning programs because it develops power, speed, and coordination across the entire kinetic chain. The clean is a compound movement that requires the sequential action of the lower body, torso, and upper body to generate maximum vertical acceleration of the bar. Mastering the correct form is essential, as the lift’s complexity demands precision timing and a stable body position throughout each phase.
Initial Setup and Stance
A precise starting position is the foundation of a successful barbell clean, establishing the optimal biomechanical angles for the subsequent dynamic pull. The feet should be positioned approximately hip-width apart, which is usually narrower than a typical squat stance, with the toes pointed slightly outward. The barbell must be placed directly over the middle of the foot, ensuring the weight is balanced over the mid-foot area.
To grip the bar, a slightly wider than shoulder-width clean grip is used, with the hands placed just outside the shins. Many lifters employ a hook grip, where the thumb is wrapped around the bar and secured by the index and middle fingers, which maximizes grip security. With the bar close to the shins, the lifter sets the back by lifting the chest and maintaining a tight, neutral spine, with the shoulders positioned directly over or very slightly in front of the bar. The hips should be positioned higher than the knees but lower than the shoulders, creating a loaded position that allows the legs to drive the initial pull.
Executing the First and Second Pull
The movement begins with the first pull, which is the lift of the bar from the floor to just above the knee. This phase should be initiated by pushing against the floor with the legs, focusing on extending the knees while keeping the torso angle the same as the starting position. The goal is to maintain the bar’s proximity to the body and achieve the correct position for the next explosive phase, which means the shoulders must remain over the bar for as long as possible.
As the bar passes the knees, the lifter executes the transition, sometimes called the “scoop” or “double knee bend,” by slightly shifting the knees back and allowing the torso to become more upright. This movement repositions the body to prepare for the second pull, where the true power of the clean is generated. The second pull involves a rapid, aggressive extension of the hips, knees, and ankles, known as triple extension, to drive the bar upward.
The arms should remain straight and relaxed until the hips have fully extended, preventing an energy leak that occurs from “arm pulling” too early. The explosive upward drive is immediately followed by a powerful shrug of the shoulders and an upward pull with the arms, keeping the bar traveling vertically and close to the body. The second pull is a fast, forceful action that accelerates the bar to its maximum height before the lifter actively moves underneath it.
The Catch and Recovery
The catch, or third pull, is the phase where the lifter transitions from accelerating the bar upward to pulling their body rapidly beneath the ascending bar. As the bar reaches its peak height, the lifter aggressively pulls under the bar, simultaneously dropping into a full or partial squat position. Foot movement during this drop is minimal, often involving a small shuffle outward to the squat stance width.
The arms rapidly rotate around the bar, snapping the elbows forward and upward to receive the weight in the front rack position. The bar should settle across the front of the shoulders and clavicles, with the elbows pointing high and forward to create a stable shelf. In this front rack position, the wrists and hands primarily act to stabilize the bar, with the weight supported by the torso and shoulder musculature.
Once the bar is secured in the bottom of the squat, the lifter must maintain a rigid, upright torso and controlled breathing to initiate the recovery. The recovery involves standing up out of the squat, driving through the mid-foot to the heels, much like a front squat. The lift is only complete when the lifter achieves a fully upright position with the feet parallel and the bar securely racked.
Essential Safety and Form Checks
Maintaining a neutral and tightly set back throughout the lift is crucial for spinal safety, as rounding the back is a common error that increases injury risk. Another frequent mistake is allowing the bar to drift forward away from the body during the pull, which creates a looping bar path and throws the lifter off balance. To counteract this, the bar must be kept close to the shins and thighs, traveling in a straight or slightly backward path toward the lifter.
Proper mobility is a prerequisite for executing the clean safely, particularly in the ankles, hips, and thoracic spine, to allow for a deep, upright front squat during the catch. Limited wrist and shoulder flexibility can make achieving a secure front rack position difficult, often forcing the elbows down and causing the bar to crash onto the lifter. If a lift is missed, the lifter must know how to safely “bail” by pushing the bar away and dropping it in front of them, especially when using appropriate bumper plates on a lifting platform.