Barbell Full Clean

The Barbell Full Clean is a dynamic and powerful exercise that targets multiple muscle groups in the body, making it an excellent choice for those looking to build strength, power, and coordination. This compound movement primarily targets the lower body, including the quadriceps, hamstrings, and glutes, while also engaging the core, upper back, shoulders, and arms. The Barbell Full Clean starts with the lifter grasping the barbell with an overhand grip and standing with the feet shoulder-width apart. This exercise involves lifting the barbell from the floor to the front rack position in one fluid motion, incorporating a combination of triple extension and rapid hip, knee, and ankle movement. By explosively extending the hips, knees, and ankles, the lifter generates the necessary force to elevate the barbell while transitioning into a squat position. The lifter then catches the bar at shoulder height, with the elbows up and the chest proud, before standing up to complete the movement. Not only does the Barbell Full Clean enhance strength and power, but it also demands proper form and technique. This exercise requires excellent coordination, as timing and balance are crucial for a successful clean. It's important to start with lighter weights and focus on mastering the correct technique before progressing to heavier loads. Including the Barbell Full Clean in your workout routine can help improve athletic performance, as it mimics explosive movements frequently seen in sports like weightlifting, football, and basketball. It also engages various muscle groups simultaneously, promoting functional strength and coordination. Whether you're an athlete looking to enhance your performance or someone aiming to build overall strength and power, the Barbell Full Clean is an invaluable exercise to add to your training repertoire.

Instructions

Start by standing with your feet shoulder-width apart and the barbell on the ground in front of you.
Bend your knees and hinge at your hips to lower down and grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
Engage your core and lift the barbell off the ground, keeping it close to your body as you stand up.
As you stand up, pull the barbell up towards your shoulders by extending your hips and shrugging your shoulders.
At the same time, bend your elbows and bring your elbows up and forward.
As the barbell reaches your shoulders, rotate your elbows around and catch the barbell in a front squat position.
Lower yourself into a squat position by bending your knees and hips, keeping your core engaged and chest lifted.
Stand back up by driving through your heels and extending your hips and knees.
To complete the exercise, lower the barbell back to the starting position by reversing the movement.

Tips & Tricks

Focus on maintaining a tight core throughout the movement to stabilize your body and generate power.
Engage your legs and hips to initiate the movement, driving the barbell upward in a smooth motion.
Practice the correct technique, starting with lighter weights and gradually increasing the load as you become more proficient.
Ensure a full extension of the hips and shrug to generate maximal power during the upward pull of the barbell.
Use the hook grip to firmly hold the barbell and prevent it from slipping out of your hands.
Work on your mobility and flexibility to achieve a deep squat position, allowing for proper form and depth in the catch phase.
Focus on maintaining an upright posture in the catch position, with your elbows pointing forward and your chest up.
Master the timing of the second pull (the acceleration phase), coordinating the extension of the hips, knees, and ankles.
Include accessory exercises like front squats, deadlifts, and Romanian deadlifts to improve your overall strength and technique.
Listen to your body and give yourself enough rest and recovery time to avoid overtraining and reduce the risk of injuries.