Clean Pull

quads, glutes, hamstrings, traps, backBarbell

Clean pulls build explosive power in your legs and back using a barbell. They reinforce proper bar path with a medium grip and train a violent hip extension. Protect your spine by keeping tight form under heavy axial load.

How to do it

1Step up to the bar with feet shoulder-width apart and take a grip just outside your shoulders.

2Set your back flat, pull your shoulders down, and drop into position with your shoulders slightly in front of the bar.

3Drive through the floor with your legs to break the bar off the ground, keeping your torso rigid.

4Once the bar passes your knees, explosively extend your hips and knees, shrugging your shoulders hard toward your ears.

5Lower the bar back down under control while maintaining a neutral spine.

Common mistakes

Rounding your back off the floor, putting your lower back at risk.

Rising onto your toes too early before the bar reaches mid-thigh.

Pulling with your arms instead of driving power from your legs and glutes.

Breathing

Inhale and brace your core tight before initiating the pull, then exhale as you reach full extension.

Make it harder or easier

To scale down, practice with lighter weight or perform the movement from above the knee.

To make it harder, add a pause at the knee (dead-stop position).

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.