Muscle Clean
Quick Information
Category
Power
Difficulty
Intermediate
Equipment
Barbell, Bumper Plates
Primary muscle group
Trapezius, Deltoids
Secondary muscle groups
Gluteus Maximus, Hamstrings, Biceps Brachii
Movement pattern
Triple Extension to Front Rack Without Re-bend
Training goal
Technique
Sport
Olympic Weightlifting, General Athletic Development, Football, Rugby, Sprinting, Basketball
Overview
Purpose. Strengthen the top of the pull and teach the elbows to rotate around the bar quickly.
How it fits the system. An intermediate-level triple extension to front rack without re-bend entry in the Power section, programmed to develop technique. Related work in the library: Dumbbell Clean and Jerk and Tall Snatch.
Primary muscles
Trapezius, Deltoids
Secondary muscles
Gluteus Maximus, Hamstrings, Biceps Brachii
Movement pattern
Triple Extension to Front Rack Without Re-bend
Equipment
Barbell, Bumper Plates
Difficulty
Intermediate
How to Perform
- Start from the hang or the floor with a clean grip.
- Extend the hips fully and keep pulling the bar with a high elbow.
- Rotate the elbows around the bar and rack it on the shoulders with the legs straight.
- Lower under control to the start.
Coaching Cues
- "No dip under" — legs stay long.
- "Elbows up and around."
- "Bar stays close to the body."
Common Mistakes
- Re-bending the knees to catch.
- Curling the bar with the biceps.
- Letting the bar swing away.
Progressions & Regressions
Progressions
Add load, then progress to power clean and squat clean.
Regressions
Clean high pull, or muscle clean from the high hang.
When to Use It
When to use
Technical warm-up or accessory work on clean days.
When not to use
Elbow or wrist pain in the rack position.
Programming
3–5 reps, 3–4 sets, 40–60% of clean, 90 seconds rest.
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