Clean Pull

Pull the barbell from the floor through triple extension without catching it in the front rack. Focuses on the pulling phase of the clean for explosive power development.

Quick facts

Difficulty: Moderate
Mechanic: Compound
Force: Pull
Type: Strength
Injury Risk: Moderate
Hypertrophy: Medium
Calorie Burn: Medium-High

Muscle focus

Primary and secondary muscle groups targeted by this movement.

Primary

hamstringsglutes (max)upper trapslower back

Secondary

quadsforearm flexorsmid traps

Equipment & setup

What you need and how to position yourself before starting.

Equipment

barbell

Movement pattern

Bilateral

Posture

Standing

Tracking parameters

repsweight

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Stand with feet hip-width apart, barbell over mid-foot.
- Grip the bar just outside your knees with a hook grip.
- Set your back flat, chest up, and hips above your knees.
Step 2Starting Position
- Shoulders should be slightly in front of the bar.
- Arms straight with tension in the lats.
- Brace your core and take a deep breath.
Step 3Execution
- Push the floor away to initiate the first pull — keep the bar close to your shins.
- Maintain your back angle until the bar passes the knees.
- Explosively extend your hips, knees, and ankles (triple extension).
- Shrug your traps powerfully at the top of the pull.
- Rise onto your toes to maximize vertical bar speed.
- Do NOT pull the bar with your arms — let the legs and hips do the work.
- Lower the bar back to the floor with control and reset for the next rep.