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Barbell Clean Pull

Step by step instructions, muscle activation and variants for the Barbell Clean Pull.

HardGlutesQuadriceps

About this exercise

An Olympic weightlifting accessory movement that trains the explosive pull phase of the clean without the catch. The lifter drives the bar from the floor to maximum height using powerful leg drive and hip extension followed by a high shrug, loading the posterior chain and upper traps heavily.

How to Perform

  • Set up over the bar with feet hip-width apart, clean grip shoulder-width apart
  • Lower into the starting position with hips down, chest up, and back flat
  • Brace your core and take a big breath before initiating the pull
  • Push the floor away to lift the bar off, keeping it close to the legs (first pull)
  • As the bar reaches mid-thigh, explosively extend your hips and knees (second pull)
  • Drive onto your toes and shrug your shoulders forcefully as the bar reaches maximum height
  • Allow the bar to descend under control back to the floor

Muscle Activation

Primary
GlutesQuadricepsTrapezius
Secondary
HamstringsCoreFront shoulders

Common Mistakes

Common mistakes content is coming soon.

About the Barbell Clean Pull

The Barbell Clean Pull is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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