How to do a Muscle Clean
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Muscle Clean
Instructions for Proper Form
A variation of the clean that eliminates the need for a "catch" phase by requiring the lifter to pull the barbell directly to the shoulders without dropping under it. This exercise emphasizes upper body strength, particularly in the shoulders and arms, and improves pulling mechanics and explosiveness. Suitable for those focusing on technique and strength building in Olympic lifting movements.
- Stand upright with your feet shoulder-width apart slightly angled out with a loaded barbell on the ground next to your shins.
- Hinge at the hips and flex the knees to allow you to grab ahold of the barbell in an overhand grip shoulder-width apart.
- Maintain a neutral spine as your press through your heels to pull the barbell off the ground in a vertical path next to your body.
- Once the barbell passes over your mid thigh, explode your hips, knees, and ankles into extension to pull the barbell up to chest height.
- Catch the barbell on the top of your chest by snapping your elbows underneath the bar, palms facing up, while keeping your legs extended.
- Lower the barbell to the starting position.
Weight & 1 Rep Max Calculator
Average Muscle Clean standards by male, female, weight, age and height
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Alternatives & Variations to Muscle Clean
1. Dumbbell Shoulder Press
99.5 mSCORESWAPPED 27 TIMESDumbbell Shoulder Press is a compound exercise that primarily targets the shoulders. The use of dumbbells allows for slightly more instability than with equipment like barbells. This can help you recruit and develop stabilizing muscles around the shoulders. In addition, by using dumbbells, you can help identify and address any strength imbalances between sides.
2. Barbell Shoulder Press
97 mSCORESWAPPED 21 TIMESBarbell Shoulder Press is a compound exercise that primarily targets your shoulders. By using a barbell instead of other pieces of equipment, you can add more stability to the movement, which allows you to focus more on exertion rather than stability. This is one of the best exercises for developing vertical pressing strength.
3. Push Press
87 mSCORESWAPPED 17 TIMESPush Press is a compound explosive exercise that primarily targets the shoulders. It’s most similar to something like a Thruster, but relies much less on the lower body. This is a great exercise for practicing timing for more advanced movements like the Jerk, or simply improving strength and power in your overhead presses.
4. Dumbbell Front Raise
98.6 mSCORESWAPPED 16 TIMESDumbbell Front Raise is an isolation exercise that primarily targets the shoulders, more specifically the anterior deltoid (front of the shoulder). This is a very common shoulder exercise, and can work well to isolate the shoulders to build strength and muscle mass. By using dumbbells, you can help identify and address any strength imbalances between sides.
5. Front Plate Raise
79.2 mSCORESWAPPED 13 TIMESFront Plate Raise is an isolation exercise that primarily targets the anterior deltoid (front of the shoulder). By using a weight plate, you ensure an even distribution of weight, which can help maintain consistency throughout the movement. This exercise is great for emphasizing the front of your shoulder and adding some variety to your shoulder workouts.
- Intermediate
- Shoulders
- Plates
6. Behind the Neck Push Press
30.1 mSCORESWAPPED 12 TIMESBehind the Neck Push Press is a variation on the more standard Push Press. Like the Push Press, this exercise is a compound explosive movement that primarily targets the shoulders. By keeping the barbell behind your neck you can help improve muscle activation in your shoulders, however it also places much more strain on your rotator cuff.
7. Barbell Front Raise
61.6 mSCORESWAPPED 10 TIMESPrimarily focusing on the anterior deltoids, the Barbell Front Raise is an isolation exercise that enhances shoulder strength and muscular endurance. Performing this movement with a barbell ensures a balanced development of the shoulder muscles, contributing to overall shoulder health and aesthetic.
8. Dumbbell Shoulder Raise
97.8 mSCORESWAPPED 10 TIMESDumbbell Shoulder Raise is an isolation exercise that primarily targets the shoulders, more specifically the medial deltoid (middle of the shoulder). This is a very common shoulder exercise and can work well for building muscle mass and strengthening the shoulders. By using dumbbells, you can help identify and address any strength imbalances between sides.
9. Arnold Dumbbell Press
93.2 mSCORESWAPPED 10 TIMESArnold Dumbbell Press is a compound movement that primarily targets the shoulders. The difference between the Arnold Press and a standard Shoulder Press is that you bring the dumbbells in front of you at the bottom of the movement rather than stopping when they reach your shoulders. Bringing the dumbbells in front of you can be more a comfortable movement as well as improve muscle activation.
10. Pike Push Up
59.8 mSCORESWAPPED 8 TIMESPike Push Up is a bodyweight exercise that primarily targets the shoulders. It's a more advanced variation of a standard Push Up, with the added difficulty of having your hips raised high in the air, mimicking a handstand push-up position. This position shifts more of the load onto your shoulders, making it an excellent exercise for developing shoulder strength and stability.
- Intermediate
- Shoulders