Clean
How to do the Clean with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Hamstrings
Calves, Forearms, Glutes, Lower Back, Quads, Shoulders, Traps
Barbell
How to do the Clean
- 1
With a barbell on the floor close to the shins, take an overhand (or hook) grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.
- 2
- 3
Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight. Move the weight with control as you continue to above the knees.
- 4
Next comes the second pull, the main source of acceleration for the clean. As the bar approaches the mid-thigh position, begin extending through the hips. In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward. There should be no need to actively pull through the arms to accelerate the weight; at the end of the second pull, the body should be fully extended, leaning slightly back, with the arms still extended.
- 5
As full extension is achieved, transition into the third pull by aggressively shrugging and flexing the arms with the elbows up and out. At peak extension, aggressively pull yourself down, rotating your elbows under the bar as you do so. Receive the bar in a front squat position, the depth of which is dependent upon the height of the bar at the end of the third pull. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed. Continue to descend to the bottom squat position, which will help in the recovery.
- 6
Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.
Log it, see it on your body.
Every Clean set you log feeds Ascend's anatomy heatmap, so your hamstrings volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Clean fits
The Clean shows up in training built around a specific goal. See how it fits:
More hamstrings exercises
Clean: common questions
What muscles does the Clean work?
The Clean primarily works the Hamstrings. It also recruits the Calves, Forearms, Glutes, Lower Back, Quads, Shoulders and Traps as supporting muscles.
Is the Clean suitable for beginners?
The Clean is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Clean?
To do the Clean you'll need a barbell.
Is the Clean a compound or isolation exercise?
The Clean is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Clean with correct form?
With a barbell on the floor close to the shins, take an overhand (or hook) grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position. Follow the full step-by-step above for the complete movement.
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