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The Clean


How to Do

How to Do The Clean

The clean should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.

If any pain is experienced, immediately stop the clean.


Beginning Clean Barbell

Stand with your feet hip-width apart over the barbell. As you squat and lift the bar to standing, engage your core and keep your spine neutral. Set the shoulders and core, maintain the knees slightly bent, and rest the bar against the front of the thighs in this posture.


Clean Barbell Movement

1. Begin the exercise by thrusting your hips up and forwards with effort (as you straighten the legs). Drop the body under the bar and catch the barbell in the front rack position (across the front of shoulders and elbows as high as possible) in a quarter squat as soon as the hips are completely extended.

2. Return to the starting position with the barbell (standing with bent knees). Rep for the chosen number of reps or duration.


Clean Barbell Benefits

The power clean builds strength, allowing you to run faster, jump higher, and lift more weight in less time. The exercise also improves coordination and burns a lot of calories. It's no surprise that the power clean is popular among athletes, but it also has fitness and fat-loss benefits.

Exercise Aliases

Clean Barbell and Press, Clean Barbell and Jerk.

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