Strength Training · Olympic Weightlifting · Functional Fitness
Clean Pull
The clean pull is an explosive barbell lift from the floor to full standing extension, without catching the bar. It trains leg and hip power for the clean.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Compound
- Higher injury risk
- Rest 3 min
How to do it
- Stand with your feet hip-width apart beneath the bar, with the bar over your midfoot.
- Grasp the bar with an overhand grip just outside your legs.
- Lower your hips into a starting position with your shoulders slightly ahead of the bar.
- Push through the floor to lift the bar past your knees.
- Accelerate the bar toward your upper thighs.
- Extend your hips, knees, and ankles forcefully into a tall finish with straight elbows.
- Lower the bar back to the platform under control.
- Reset your starting position before the next repetition.
Form cues
- Brace your trunk before leaving the floor.
- Keep the bar close to your body.
- Raise your chest and hips together.
- Let your shoulders rise at the finish.
Common mistakes
- Jerking the bar off the floorTake the slack out of your arms and the bar before starting the lift.
- Leaning back at the topFinish with your ribs stacked over your pelvis rather than arching your lower back.
- Driving the bar forwardLet the bar brush your thighs rather than bumping it outward with your hips.
Safety
Heavy loads and explosive acceleration can strain your lower back if your trunk position breaks down. A bar that swings away from you can pull you off balance.
- Secure the plates with collars.
- Keep the platform clear of people and loose equipment.
- Practice with a light load before adding weight.
- End the set when your pulling speed drops or you can no longer maintain your position.
If you have back, hip, or knee pain, or cannot reach the floor without rounding your back, get guidance from a physiotherapist before using loaded floor pulls.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Barbell Collar
- Bumper Plate
- Lifting Belt (optional)
- Lifting Straps (optional)
- Olympic Weightlifting Barbell
- Weightlifting Platform
Sets and reps
- Sets
- 3–4
- Target
- 3–5 reps
- Rest
- 3 min
Use short sets to practice powerful repetitions rather than training to failure.