Clean Pull
A clean-grip pull from the floor through full extension with a shrug, without catching the bar. It builds pulling strength and position for the clean.
Primary muscles
- Hamstrings
- Glutes (Gluteus Maximus)
- Traps (Trapezius)
- Lower Back (Erector Spinae)
Secondary muscles
- Quadriceps
- Calves (Gastrocnemius)
- Forearm Flexors
- Rhomboids
- Sets
- 3–5
- Reps
- 2–5
- Rest
- 90–180s
How to perform
Main muscles working (thicker lines)
Starting position
Set up in the clean start position: mid-foot under the bar, clean-width hook grip, hips above knees, back flat.
Push the bar off the floor, keeping it close and the back angle constant.
Keep the shoulders over the bar as it passes the knees.
Extend hips, knees and ankles explosively, finishing with a strong shrug and arms straight.
Lower the bar under control back to the floor or hang.
Breathing: Brace before the lift-off and exhale after the shrug at full extension.
Coaching tips
Same position as the clean
Tall and violent finish
Arms stay long
Common mistakes
Bending the arms to pull
Leaning back excessively at the top
Letting the hips shoot up first
Bar drifting forward
Safety notes
Keep a neutral spine throughout; reduce load if the back rounds.
Technique coaching is recommended before using heavy loads.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.