Clean Pull

Technique

How to perform Clean Pull

1. Set the bar close to your shins and take a clean-width overhand or hook grip just outside your legs.
2. Bend your knees and hips, brace your trunk, and establish balance over your whole feet.
3. Lift with a steady back angle until the bar passes your knees, keeping it close to your legs.
4. Accelerate upward by extending your hips and knees, allowing the heels to rise as you finish through the ankles.
5. Let the shoulders rise with the finish while keeping the arms long; do not curl the bar or move underneath to catch it.
6. Return to flat feet and guide the bar back to the floor under control.
7. Reset before the next pull.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Vastus Lateralis, Vastus Medialis, Trapezius.