Barbell Clean Pull Weightlifts Max

1. Set up over the bar with feet hip width apart, the bar over the balls of your feet and a clean-width grip.
2. Hook grip the bar, set a flat back with shoulders slightly in front of the bar and arms straight.
3. Push the floor away to lift the bar off the floor, keeping your back angle constant until it passes the knees.
4. Keep the bar close to your thighs as it rises and your shoulders over the bar.
5. When the bar reaches mid-thigh, explosively extend your hips, knees and ankles into full triple extension.
6. Finish with a strong shrug of the shoulders while keeping the arms long and the bar close.
7. Lower the bar under control to the floor and reset your position before the next rep.

Common Mistakes

• Bending the arms early: Pulling with the arms before full extension reduces leg and hip power. Keep the arms straight like ropes until after the shrug.
• Bar swinging away: Letting the bar drift forward off the thighs breaks the pulling line. Sweep the bar back toward you and keep it in contact with the thighs.
• Hips rising first: Shooting the hips up off the floor turns the start into a stiff-leg pull. Push with the legs so hips and shoulders rise together.
• Incomplete extension: Cutting the pull short trains only part of the movement. Finish tall on the toes with a full hip extension and shrug.

Programming Tips

Program the clean pull after cleans or as the main strength movement on a weightlifting day, using 3 to 5 sets of 2 to 4 reps. It strengthens the clean pulling positions with loads above your best clean, which helps you handle heavier weights and reinforces bar path and timing.

Use a hook grip, the same setup as your clean and a controlled first pull before the explosive finish. Start around 80 to 90 percent of your best clean and progress over weeks toward 100 to 110 percent, adding 2.5 to 5 kg when every rep keeps clean positions. The most common fault is bending the arms too early; fix it by thinking legs and hips first, shrug last, and keeping elbows straight until the bar reaches its highest point.

Common Questions

What is the difference between a clean pull and a clean?

A clean pull uses the same pulling motion but finishes with a shrug instead of catching the bar on the shoulders. That allows heavier loads to strengthen the pull.

How heavy should clean pulls be?

Most programs use 90 to 110 percent of your best clean. Positions and speed matter more than load, so lighten the bar if technique breaks down.

What muscles do clean pulls work?

They work the glutes, hamstrings, quads, lower back and traps, with the calves and core assisting. They are a full body power exercise.

Are clean pulls good for non-weightlifters?

Yes, they are a simpler way to train explosive hip extension than full cleans. Athletes can use them to build power without learning the catch.