{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Clean",
      "kind": "common"
    },
    {
      "text": "Squat Clean",
      "kind": "common"
    },
    {
      "text": "Full Clean",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "gluteus-maximus",
        "role": "prime-mover"
      },
      {
        "muscle": "quadriceps",
        "role": "prime-mover"
      },
      {
        "muscle": "hamstrings",
        "role": "prime-mover"
      },
      {
        "muscle": "trapezius-upper",
        "role": "synergist"
      },
      {
        "muscle": "gastrocnemius",
        "role": "synergist"
      },
      {
        "muscle": "soleus",
        "role": "synergist"
      },
      {
        "muscle": "adductor-magnus",
        "role": "synergist"
      },
      {
        "muscle": "latissimus-dorsi",
        "role": "stabilizer"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "hip",
        "actions": [
          "extension",
          "flexion"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "extension",
          "flexion"
        ]
      },
      {
        "joint": "ankle",
        "actions": [
          "plantarflexion",
          "dorsiflexion"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "elevation",
          "upward-rotation"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "flexion"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "flexion"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "thoracic-spine",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "olympic-weightlifting",
      "power",
      "strength"
    ],
    "movement_patterns": [
      "olympic-lift",
      "hinge",
      "squat",
      "vertical-pull"
    ],
    "mechanics": "compound",
    "force": "pull",
    "kinetic_chain": "closed",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "ballistic",
      "dynamic"
    ],
    "level": "advanced"
  },
  "equipment": {
    "required": [
      [
        "barbell"
      ],
      [
        "weight-plate"
      ]
    ]
  },
  "external_ids": {
    "wger": "1438"
  },
  "id": "oec:barbell-clean",
  "instructions": {
    "setup": [
      "Stand with feet hip-width apart and the barbell over midfoot, touching or close to the shins.",
      "Grip the bar slightly outside shoulder width using a hook grip.",
      "Lower your hips, flatten your back, engage your lats, and look straight ahead with shoulders slightly in front of the bar."
    ],
    "steps": [
      "Initiate the first pull by driving through the midfoot and pushing the floor away, maintaining your torso angle until the bar passes the knees.",
      "Accelerate into the second pull as the bar crosses the mid-thigh by explosively extending your hips, knees, and ankles simultaneously.",
      "Shrug forcefully and pull yourself downward under the barbell as it reaches peak height.",
      "Whip your elbows forward and high to receive the bar across the anterior deltoids in a full front squat.",
      "Stabilize the bottom position, then stand erect by extending the hips and knees to complete the lift.",
      "Return the barbell safely to the floor under control or drop onto lifting platforms equipped with bumper plates."
    ],
    "breathing": "Take a deep breath and brace your core prior to breaking the bar from the floor, hold through the explosive pull and catch, and exhale after recovering to the standing position.",
    "cues": [
      "Push the floor away",
      "Keep the bar close",
      "Fast elbows under",
      "Stand tall out of the hole"
    ],
    "common_faults": [
      {
        "fault": "Pulling primarily with the arms before reaching full hip extension, reducing power transfer.",
        "correction": "Keep the arms long and relaxed like ropes until the hips and knees achieve complete explosive extension."
      },
      {
        "fault": "Letting the barbell drift forward away from the body during the pull.",
        "correction": "Engage the lats to sweep the bar inward and keep it close to the thighs and torso throughout the lift."
      },
      {
        "fault": "Slow elbow turnover, leading to catching the bar on the wrists or chest instead of the shoulders.",
        "correction": "Actively snap your elbows around the bar into a high rack position as you drop into the squat."
      }
    ],
    "safety": {
      "precautions": [
        "Perform on a dedicated weightlifting platform using bumper plates.",
        "Do not attempt to save a missed lift behind you; push the barbell forward and bail backward if unable to complete the catch or recovery."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "total",
      "implements": 1,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "Barbell Clean",
  "previous_ids": [
    "oec:clean"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Clean",
        "url": "https://wger.de/en/exercise/1438/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "M9"
      }
    ]
  },
  "relations": [
    {
      "type": "part-of",
      "target": "oec:barbell-clean-and-jerk"
    },
    {
      "type": "part-of",
      "target": "oec:barbell-clean-and-press"
    },
    {
      "type": "progression-of",
      "target": "oec:barbell-power-clean"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "hook",
      "width": "shoulder"
    },
    "position": "standing",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "An explosive Olympic weightlifting movement where a barbell is pulled from the floor and caught across the front deltoids in a deep squat before standing up."
}