Clean Pull
BarbellStrength
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The Clean Pull is a explosive strength exercise that involves pulling a barbell from the floor to full hip extension in a clean-like motion without catching it, emphasizing triple extension of the ankles, knees, and hips. Its primary purpose is to build powerful hip drive and speed-strength for Olympic lifts and athletic performance. It mainly targets the glutes with secondary emphasis on the back, requiring only a barbell, and benefits athletes, powerlifters, and those improving lower-body explosiveness.
How to Perform Clean Pull
- 1Stand with feet hip-width apart, barbell over mid-foot, shins touching the bar.
- 2Grip the bar outside your knees with a double overhand grip, shoulders over the bar, hips high, back flat, core braced.
- 3Inhale deeply to brace your core, keeping arms straight and weight balanced over mid-foot.
- 4Drive explosively through your heels to extend ankles, knees, and hips simultaneously, shrugging shoulders upward as you pull the bar.
- 5Exhale forcefully through the top of the pull as the bar reaches maximal height near upper thigh level.
- 6Lower the bar controlled back to the floor, maintaining flat back and straight arms.
- 7Key form tips: Keep the bar close to your body throughout; avoid rounding the back or pulling with arms—power comes from legs and hips. Common mistakes: Starting with low hips (squat position) or early arm bend.
