Muscle Clean

Intermediate Level of Difficulty

The muscle clean is an explosive barbell exercise that builds explosive power and strength. This exercise is suitable for intermediate to advanced lifters.


Picture of Back (upper)

Back (upper)

You can’t see your back without a lot of effort, but this doesn't mean you shouldn’t train it. Back exercises consisting of both back stretching and back strengthening is very important to your health and overcoming back pain.

Picture of Shoulders


The shoulder is the most movable joint in the body. However, it is an unstable joint because of the range of motion allowed. This instability increases the likelihood of joint injury, often leading to a degenerative process in which tissues break down and no longer function well.

Equipment Used

Picture of Barbell


A barbell is a piece of exercise equipment used in weight training, weightlifting and powerlifting. Barbells range in length from 4 feet (1.2 m) to 8 feet (2.4 m) and vary in diameter.

Exercise Instructions

muscle clean - step 1

Step 1

Start in a standing position with your feet about shoulder width apart. Hold the bar in both hands with a grip slightly wider than your shoulders.

muscle clean - step 2

Step 2

Pull the bar off of the floor with speed and acceleration. Make sure to keep your back flat and pull through your hips and knees.

muscle clean - step 3

Step 3

Catch the bar with a loose grip and high elbows. The higher your elbows are, the easier it will be to finish the lift properly.