Clean Pull

Body region

• Legs
• Back
• Glutes

Muscles

Main

• Erector Spinae
• Gluteus Maximus
• Vastus Lateralis
• Vastus Medialis

Helps

• Trapezius
• Adductor Magnus
• Biceps Femoris

Holds

• Latissimus Dorsi
• Rectus Abdominis
• Flexor Digitorum Superficialis

Equipment

• Barbell

Technique

1. Set up as for a clean: bar over mid-foot, shoulders over or slightly in front of the bar, back flat.
2. Push the floor away and pull the bar to the knees, then extend the hips and ankles fully, ending with a shrug.
3. Keep the arms straight and do not catch the bar.
4. Lower the bar under control.

Cues

• Imagine jumping while holding the bar.
• Keep the shoulders over the bar until the knees.

Common mistakes

• Bending the elbows early.
• Rounding the back.
• Leaning back at the top.

Alternatives

• Clean High Pull
• Snatch Pull