Barbell Clean Pull
Step by step
How to perform
- Bend your knees slightly and lean forward from your hips to grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Keep your back straight and pull the barbell up to your mid-thigh level, driving through your heels and extending your hips and knees.
- As the barbell reaches its highest point, quickly shrug your shoulders up without letting your elbows bend.
- Lower the barbell back to the ground, maintaining control, to complete one rep and prepare for the next.
Overview
About this exercise
The Barbell Clean Pull is a strength-building exercise that primarily targets the muscles in the back, shoulders, and legs, making it an effective workout for athletes, bodybuilders, and those who want to improve their overall body strength. It's ideal for individuals who are looking to enhance their power and explosiveness, particularly those involved in sports that require full-body movements. This exercise is highly beneficial as it not only helps in muscle building and strength enhancement, but also improves coordination, balance, and power, making it a desirable addition to most workout routines.
Coaching cues
Form tips
The barbell clean pull is an explosive movement, but it should also be controlled. The barbell should be lifted and lowered in a controlled manner to prevent injury and to ensure the correct muscles are being worked.
Many people jerk the weight up and drop it down quickly.