How to do a Muscle Clean
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Muscle Clean
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.
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Alternative Exercises to Muscle Clean
1. Push Press
87 mSCORESWAPPED 20 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.
2. Barbell Shoulder Press
97 mSCORESWAPPED 19 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. Dumbbell Shoulder Press
99.5 mSCORESWAPPED 16 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.
4. Dumbbell Front Raise
98.6 mSCORESWAPPED 15 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. Barbell Front Raise
61.6 mSCORESWAPPED 14 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.
6. 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.
7. Clean and Press
65.9 mSCORESWAPPED 9 TIMESA dynamic compound lift that marries the clean with an overhead press, engaging the legs, core, shoulders, and arms to improve overall strength and power. Starting with the clean to bring the barbell from the ground to a front rack position, it transitions into a press to lift the weight overhead. This exercise not only builds muscle mass across major muscle groups but also enhances athletic performance by teaching the body to move weights efficiently through different planes of motion.
8. Behind the Neck Push Press
30.1 mSCORESWAPPED 9 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.
9. Dumbbell Rear Delt Raise
94.7 mSCORESWAPPED 8 TIMESDumbbell Rear Delt Raise is a variation of Dumbbell Shoulder Raise. Similar to other shoulder raises, this is an isolation exercise that primarily targets the shoulders. By hinging your hips back, and leaning forward slightly, you can further emphasize your rear deltoids (back of the shoulder).
10. Standing Arnold Press
42.4 mSCORESWAPPED 8 TIMESSimilar to the seated version, the Standing Arnold Press is a compound movement that primarily targets the shoulders. By performing this exercise while standing, you engage additional stabilizing muscles in the core and legs. This makes it a more functional exercise, improving balance and coordination while building strength and muscle mass in the shoulders.