Barbell Clean Pull

Barbell Clean Pull

The Barbell Clean Pull is a dynamic compound exercise that targets multiple muscle groups in your body, making it an excellent choice for individuals looking to build strength, power, and explosiveness. This exercise is often utilized by athletes, weightlifters, and fitness enthusiasts who are aiming to improve their performance in sports or enhance overall fitness. During the Barbell Clean Pull, you start by positioning yourself in a similar stance to the Clean exercise, grasping the barbell with an overhand grip. The key difference is that instead of completing the full Clean movement, you focus solely on the second phase – the explosive upward pull. As you initiate the movement, your goal is to generate maximum force and power by rapidly extending your hips and knees. This explosive extension creates a momentum that propels the barbell upward, while your upper body remains erect and your arms act as a lever. The Barbell Clean Pull requires coordination, balance, and core stability, as you must stay focused on maintaining proper form throughout the exercise. This movement primarily targets the posterior chain, which includes your calves, hamstrings, glutes, and back muscles. Additionally, it engages your quadriceps, trapezius, forearms, and grip strength. By incorporating the Barbell Clean Pull into your training regimen, you can enhance your overall athleticism, improve muscle strength and power, and potentially increase your vertical jump and overall explosiveness.


  • Stand with your feet shoulder-width apart and position the barbell in front of you on the floor with your palms facing towards you.
  • Bend your knees and hinge at your hips to lower your torso and grip the barbell with an overhand grip that is slightly wider than shoulder-width apart.
  • Ensure that your back is straight, chest up, and core engaged.
  • In one explosive motion, extend your hips, knees, and ankles to jump upwards while shrugging your shoulders and pulling the barbell upwards.
  • As the barbell reaches its highest point, quickly drop under it by bending your knees and rotating your elbows to catch the barbell at shoulder level.
  • Stand up with the barbell by extending your hips and knees to a full standing position.
  • Slowly lower the barbell back to the starting position by bending your knees and hips while maintaining control.
  • Repeat the movement for the recommended number of repetitions.

Tips & Tricks

  • Focus on keeping your back straight throughout the movement to maximize power and prevent injury.
  • Ensure that you fully extend your hips and legs during the explosiveness of the exercise.
  • Incorporate a grip that is slightly wider than shoulder-width to enhance stability and control.
  • Practice keeping your elbows high to facilitate a proper Barbell Clean Pull technique.
  • Engage your core muscles to maintain stability and control during the movement.
  • Use an appropriate weight for your strength level to enable proper form and technique.
  • Warm up properly with dynamic exercises to prepare your body for the explosive nature of the Barbell Clean Pull.
  • Allow for adequate rest and recovery between sets to prevent overtraining and improve performance.
  • Work on your ankle mobility to enable a better range of motion during the exercise.
  • Consider working with a qualified coach or trainer to provide feedback and guidance for optimal technique and progress.


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