Clean Pull | Gymacetamol

Muscles Worked

Primary

BackGlutes

Secondary

QuadricepsHamstrings

Quick Cues

1

Pull to hip height

2

Explosive hip extension

3

Shrug at the top

4

Control the descent

Equipment Needed

Barbell

Set up exactly as you would for a clean: feet hip-width, hook grip, chest up, back flat.
Push the floor away and keep the bar close to your shins.
As the bar passes your knees, shift your weight toward the balls of your feet.
Explosively extend your hips, knees, and ankles in a powerful triple extension.
Shrug your shoulders up at the top of the pull.
Rise onto your toes at full extension.
Lower the bar back to the floor under control.
Repeat for the desired number of repetitions.

Common Mistakes

Rounding the lower back

Not keeping the bar close to the body

Bending the arms too early in the pull

Pro Tips

Focus on maintaining your back angle through the first pull

Use this to build positional strength for the clean

Finish with a strong shrug at the top without pulling with the arms

Your Progress

Variations

Snatch Pull

Clean High Pull

Halting Clean Deadlift