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Glutes · Intermediate

Barbell Clean Shrug

Clean-pull derivative from mid-thigh that finishes leg and hip extension before a straight-arm vertical shrug.

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Barbell Clean Shrug demonstration

Exercise overview

Training details

GlutesHamstringsQuadricepsCalvesUpper BackCoreForearms

Equipment

Barbell

Sets × reps

4 × 5

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Stand with the bar at mid-thigh in a clean-width grip, knees softly bent, and shoulders slightly in front of it.
  2. 02Hinge a few centimeters, brace, and keep the bar close to the thighs.
  3. 03Drive through the legs and extend the hips, knees, and ankles with the arms straight.
  4. 04After full lower-body extension, shrug vertically without curling or pulling under the bar.
  5. 05Lower the shoulders and guide the bar back to mid-thigh under control before resetting.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBarbell Power CleanRelated variationAxle Bar Power CleanRelated variationBarbell Power Clean from BlocksRelated variationBarbell Split Clean

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Alternatives

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Comparable substituteSquat JumpComparable substituteAxle Bar Continental CleanComparable substituteBarbell Clean & JerkComparable substituteDumbbell Back Kick with Overhead Press

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