Exercise guide
Clean
The Clean is an Olympic weightlifting movement that brings a barbell from the floor to the front-rack position. The legs and hips accelerate the bar before the lifter pulls underneath and receives it in a squat. Although the source lists the hamstrings as primary, the exercise uses the quadriceps, glutes, back, traps, shoulders, calves, forearms, and grip as part of a coordinated full-body lift.
Training context
Who should practice the Clean?
The clean is appropriate for lifters learning Olympic weightlifting technique and athletes training explosive force. It is more technical than a deadlift or row and benefits from coaching, video review, and gradual loading.
Receiving depth depends on how high the bar travels. A power clean uses a higher catch, while a full clean continues into a deeper front squat.
Technique overview
Keep the bar close through every phase
Begin with the bar close to the shins and the shoulders slightly ahead of it. Push through the floor while maintaining the starting back angle, then accelerate through the hips and legs as the bar reaches the thighs. Pull underneath quickly, rotate the elbows forward, and receive the bar on the shoulders. Stand with the elbows high before lowering the bar safely.
Treat this as an overview and use a range, pace, and setup you can control.