Shoulders · Barbell
Muscle Clean
Rip the bar to your shoulders, no rebend, all pull.
ShouldersBarbell
How to do it
- Set up over the bar with a hip-width stance and a flat back, hands just outside your knees.
- Pull the bar off the floor and accelerate by snapping your hips forward.
- Keep pulling with your arms and shrug the bar straight up into the front rack.
- Catch it on your shoulders with legs straight, then lower under control.
The one cue that matters
⚡
No rebending the knees to dip under. Pull the bar all the way up with strength, not a dip.
Muscles worked
The Muscle Clean isolates the Shoulders — no passengers. That makes it a clean tool for adding targeted shoulders volume without extra fatigue.
FAQ
What muscles does the Muscle Clean work?
The Muscle Clean primarily works the Shoulders.
How heavy should I go?
Pick a weight where you finish each set with 1 to 2 clean reps left in the tank. Own the top of your rep range before adding weight.
How many sets and reps of Muscle Clean?
For most lifters 3 to 4 working sets. Pick the rep range that fits your goal and progress the load when the top of the range feels owned.
Track it in SUUPRLog sets, get smart progression hints, and train live with your crew.
