Smart Workout Diary

Barbell Clean Pull

The barbell clean pull is an explosive pulling exercise that uses the first and second pull phases of the clean without catching the bar on the shoulders. It primarily develops the quadriceps, glutes, posterior chain, and upper back while improving force production and technique for Olympic weightlifting.

Demonstration

Barbell Clean Pull — demonstration 1
Barbell Clean Pull — demonstration 2

Instructions

  1. Set up the bar. Stand with feet about hip-width apart and position the bar over the midfoot. Grip it just outside the legs with straight arms, a flat back, and shoulders slightly in front of the bar.
  2. Start the first pull. Brace the trunk, keep the chest proud, and push through the floor to raise the bar close to the shins and thighs. Keep the hips and shoulders rising together.
  3. Perform the second pull. Once the bar reaches mid-thigh, drive forcefully through the legs and hips, extending the ankles, knees, and hips. Shrug the shoulders upward while keeping the elbows straight until the extension is complete.
  4. Finish under control. Allow the bar to return close to the body, guiding it to the floor with a controlled hip hinge and bent knees. Reset your position before each repetition; do not attempt to catch the bar on the shoulders.
Muscle Group
Quads
Other Muscle Groups
Glutes, Hamstrings, Upper Back
Type
Olympic Weight Lifting
Mechanics
Compound
Equipment
Barbell
Difficulty
Intermediate

Technique tips

  1. Keep the bar close. A bar path close to the body improves leverage and helps prevent the bar from swinging forward.
  2. Finish the legs and hips first. Do not bend the arms early; keep them long until the explosive extension and shrug are complete.
  3. Use a manageable load. Choose a weight that lets you maintain a neutral back, balanced feet, and a controlled return to the floor.
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