Which muscles does the clean (full) work?

The clean (full) mainly works your full body. It also involves your quadriceps, glutes and traps.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the clean (full) in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Clean (Full): how to do it and muscles worked

The clean (full) mainly works your full body, with help from your quadriceps, glutes and traps. You need a barbell.

Muscles worked

Main

Full body

Helping

How to do the clean (full)

1
Stand with feet hip-width apart, bar over mid-foot. Grip just outside your knees, chest up, back flat, and shoulders slightly in front of the bar.
2
Pull the bar up past your knees, extend your hips and shrug hard, then pull yourself under it and catch it on your shoulders in a full front squat. Stand up.
3
Lower the bar with control back to the floor, keeping it close. Breathe in and brace before each pull. Reset your position for each rep.

Form tip: Keep your elbows high in the catch and the bar close to your body. Use a light weight until your timing is solid.

Common questions

Which muscles does the clean (full) work?: The clean (full) mainly works your full body. It also involves your quadriceps, glutes and traps.
What equipment do I need for the clean (full)?: You need a barbell.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the clean (full) in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More full body exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.