Clean

advancedcompoundpullbarbell

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

Clean demonstration — Demonstration clip from FitSync’s bundled exercise-media index (third-party set, same as the app).

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

Pull the load to the intended contact point. Squeeze Quadriceps.
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.

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

MyCoach programs the Clean into your plan, tracks every set, and answers “am I doing this right?” with your real numbers.

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