Strength

Barbell Clean Pull

Perform a Barbell Clean Pull to strengthen your back, glutes, hamstrings, enhance power, explosiveness, and coordination. It involves a quick, powerful pull of a barbell from the floor to your abdomen.
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Barbell Clean Pull instructions
Step-by-step instructions
1
Stand with your feet shoulder-width apart with the barbell on the floor in front of you.
2
Bend at the hips and knees, keeping your back straight and grab the barbell with an overhand grip, your hands should be just outside your knees.
3
Lift the barbell by driving your feet into the ground and straightening your legs.
4
Once the bar passes your knees, explosively extend your hips and stand on your toes, shrugging your shoulders towards your ears.
5
Lower the barbell back down to the ground in a controlled manner and repeat for the desired number of reps.
Stand with your feet shoulder-width apart with the barbell on the floor in front of you.
Bend at the hips and knees, keeping your back straight and grab the barbell with an overhand grip, your hands should be just outside your knees.
Lift the barbell by driving your feet into the ground and straightening your legs.
Once the bar passes your knees, explosively extend your hips and stand on your toes, shrugging your shoulders towards your ears.
Lower the barbell back down to the ground in a controlled manner and repeat for the desired number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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