Clean Pull

The clean pull is a strength exercise that trains the same pulling pattern as the clean without dropping under the bar. It targets the hamstrings, glutes, lower back, and upper traps, with support from the quads, forearms, and upper back. It overloads the pull, helping you build strength for the full clean.

Stand with your feet hip-width apart, toes under the bar. Grip the bar with a clean grip, hands just outside your legs, arms straight, back flat, chest up, and shoulders over the bar. Set your hips low enough that your shins touch the bar lightly.

Push the floor away slowly and keep the bar close to your shins and thighs, staying patient off the floor. As the bar passes your knees, accelerate, drive your hips forward, and fully extend your ankles, knees, and hips. Once you are fully extended, shrug your shoulders up while keeping your arms straight. Lower the bar under control.

Take a big breath and brace your core before each rep, then exhale after lowering the bar. To make the movement easier, start from blocks or a hang position above the floor. To make it harder, add a pause just below the knee or at mid-thigh. Because this movement loads the spine, keep your pulling volume manageable and allow recovery between sessions.

Fault: Yanking the bar off the floor. Fix: Start patiently, push the floor away, and let the bar accelerate only after it passes your knees.

Fault: Letting the bar drift away from the legs. Fix: Keep the bar close to your shins and thighs the whole way up, brushing the thigh as you extend.

Fault: Bending the arms before full extension. Fix: Keep your arms straight until your hips, knees, and ankles are fully extended, then shrug.

Fault: Rounding the lower back. Fix: Set your chest up, brace your core, and keep a flat back from start to finish.