Barbell Clean Pull

Muscles worked

Setup

1. Stand with feet hip-width apart, shins about an inch from the bar, and grip the barbell just outside your knees using a hook grip or firm overhand grip.
2. Lower your hips with a flat back until your shoulders are slightly in front of the bar and your chest is up.
3. Engage your lats to pull the bar tight against your shins and set your gaze straight ahead to stabilize the spine.

How to do it

1. Initiate the lift by pushing through the floor with your legs, keeping the bar close to your body and maintaining a constant back angle until the bar passes your knees.
2. As the bar reaches mid-thigh, explosively extend your hips, knees, and ankles (triple extension) while simultaneously shrugging your shoulders toward your ears.
3. Exhale forcefully during the explosive extension and allow the momentum to carry the bar upward while keeping your arms straight.
4. Control the bar back to the floor with a neutral spine, or return to the hang position for the next repetition.

Form checklist

• Keep the bar in contact with or very close to the body throughout the entire pull.
• Ensure full extension of the hips, knees, and ankles before shrugging.
• Keep your arms straight like ropes; do not attempt to 'curl' or pull the weight with your biceps.
• Maintain a flat, rigid back and avoid rounding the lumbar spine under load.

Pro tips

• Focus on 'pushing the floor away' during the initial lift to maximize quad engagement and maintain a better torso angle.
• Think about driving your elbows up and out slightly at the peak of the shrug to keep the bar path vertical.
• Use a hook grip to maintain a secure hold on the bar during the high-velocity second pull.

Make it harder

• Perform the movement from a deficit (standing on a 1-2 inch platform) to increase the range of motion and pull time.
• Incorporate a 3-second pause at the knee during the first pull to build positional strength and stability.

Frequently asked

What muscles does the barbell clean pull work?

The barbell clean pull primarily targets the calves, glutes, hamstrings, quadriceps, and trapezius, and also works the abs, erector spinae, and obliques as secondary muscles.

What equipment do you need for the barbell clean pull?

The barbell clean pull uses barbell and weight plate.

Is the barbell clean pull good for beginners?

The barbell clean pull is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Barbell Deadlift 360 DegreesIntermediate · calves, glutes, hamstrings, quadriceps, and trapezius
• Barbell Full CleanAdvanced · calves, glutes, hamstrings, quadriceps, and trapezius
• Stepback RowIntermediate · calves, glutes, hamstrings, lats, quadriceps, and trapezius
• Barbell Hang Clean High PullAdvanced · erector spinae, glutes, hamstrings, lats, quadriceps, and trapezius