# Clean Pull

URL: https://heatsy.app/ex/clean-pull

Also known as: Clean Pulls, Barbell 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](https://heatsy.app/ex/clean-high-pull)
- [Snatch Pull](https://heatsy.app/ex/barbell-snatch-pull)