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Full body

Clean

The Clean is a strength exercise with a barbell for your whole body. Share of the load in the Zulta muscle model: gluteus maximus 18%, upper traps 14% and quads (vastus lateralis) 10%.

Level: AdvancedEquipment: BarbellMulti-joint (compound)

How to do it

  1. Stand with the barbell over the middle of the feet, feet hip-width.
  2. Grip the bar just outside the legs, set a flat back and lift the chest so the shoulders are over the bar.
  3. Push the floor away to bring the bar past the knees, then extend the hips and knees explosively.
  4. Pull yourself under the bar fast and turn the elbows forward to catch it on the shoulders in a full front squat.
  5. Stand up out of the squat with the elbows high, then lower the bar to the floor.

Tips

  • Keep the bar close to the body from floor to catch.
  • Stay patient off the floor: the speed comes after the bar passes the knees.

Common mistakes

  • Rounding the back at the start of the pull.
  • Bending the arms before the hips have extended.
  • Catching with the elbows down so the bar rolls off the shoulders.

Muscles worked by the Clean

  • Gluteus maximus Primary18%
  • Upper traps Primary14%
  • Quads (vastus lateralis) Primary10%
  • Spinal erectors (lower back) Secondary10%
  • Hamstrings (biceps femoris) Secondary8%
  • Quads (vastus medialis) Secondary8%
  • Calves (gastrocnemius) Minor6%
  • Hamstrings (semitendinosus/-membranosus) Secondary5%
  • Front delts Minor5%
  • Forearm flexors Minor4%
  • Adductors Stabilizer4%
  • Lats (upper) Stabilizer4%
  • Upper abs Stabilizer2%
  • Quads (rectus femoris) Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

A fast pull from the floor to the front rack: hips, knees and ankles extend together (glutes, quads, hamstrings, calves), the traps shrug the bar up, and the legs catch it in a squat.

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Frequently asked questions

What muscles does the Clean work?

Mainly the gluteus maximus, upper traps and quads (vastus lateralis). The spinal erectors (lower back), hamstrings (biceps femoris), quads (vastus medialis) and hamstrings (semitendinosus/-membranosus) assist.

Is the Clean good for beginners?

The Clean is rated advanced. If you are new, learn the Power Clean first and build up from there.

What is a good alternative to the Clean?

For example the Power Clean, Hang Clean and Block Power Clean. They train mostly the same muscles.

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

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