Clean

Clean is an advanced compound pull using barbell. It loads Quadriceps.

Why this lift

The Clean is a advanced compound pull lift. It primarily loads Quadriceps. Hamstrings, Glutes, Back, Traps, Shoulders, Forearms, Calves, Abs help. You need barbell. Most programs place it near the start of a session, while you are fresh. You may also hear it called Cleans.

Squat-pattern work is how most programs load the quads with a barbell or a machine. Depth you can control is the part that counts. This one asks for control and existing strength. Skip it until the easier variations in this library feel solid.

Muscles worked

• Primary: Quadriceps
• Secondary: Hamstrings, Glutes, Back, Traps, Shoulders, Forearms, Calves, Abs

Setup

• Take barbell with a grip you can finish. Chest up, shoulders away from the ears.

How to do it

1. Pull the load to the intended contact point. Squeeze Quadriceps.
2. Lower to a full stretch without dumping the shoulders forward.

Coaching cues

• Elbows first, not a wrist yank.
• Keep the torso angle honest.

Common mistakes

• Shrugging the traps and shortening the range. Depress the scapulae, then pull.

How to program it

Treat the Clean as a main lift: 3–5 working sets, add load or a rep when the last set still looks like the first. Leave isolation work for after.

Estimate a training max with the 1RM calculator from a heavy set of 3–5, then work in percentages instead of guessing the next jump.

If the Clean does not agree with you, Assault Bike trains Quadriceps with a different setup.

Related lifts

• Assault Bike Quadriceps
• Barbell Back Squat Quadriceps
• Barbell Box Squat Quadriceps
• Barbell Bulgarian Split Squat Quadriceps
• Barbell Front Squat Quadriceps
• Barbell Reverse Lunge Quadriceps

FAQ

What muscles does the Clean work?

The Clean works Quadriceps (primary), Hamstrings, Glutes, Back, Traps, Shoulders, Forearms, Calves, Abs (secondary).

What equipment do I need for the Clean?

You need barbell.

Is the Clean suitable for beginners?

No. The Clean is marked advanced. Build the pattern with the easier related lifts first.