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Clean Pull

The Clean Pull primarily targets your Quadriceps, with support from Forearms, Glutes, Hamstrings, Lower Back, Traps. It requires barbell and is best suited to intermediate lifters.

Intermediate level · Equipment: Barbell · Compound · Pull

Primary muscles: Quadriceps Secondary muscles: Forearms, Glutes, Hamstrings, Lower Back, Traps

How to perform Clean Pull

  1. Step 1. With a barbell on the floor close to the shins, take an overhand or hook grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.
  2. Step 2. Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight and elbows out. Move the weight with control as you continue to above the knees.
  3. Step 3. Next comes the second pull, the main source of acceleration for the clean. As the bar approaches the mid-thigh position, begin extending through the hips. In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward. There should be no need to actively pull through the arms to accelerate the weight; at the end of the second pull, the body should be fully extended, leaning slightly back, with the arms still extended. Full extension should be violent and abrupt, and ensure that you do not prolong the extension for longer than necessary.

Frequently asked questions

What are the primary muscles targeted by the clean pull?

The clean pull primarily targets the quadriceps and posterior chain to build explosive leg drive. It emphasizes force production through the lower body without the complexity of the catch phase.

How should I position my shoulders during the initial lift?

Keep your shoulders slightly in front of the barbell during the first pull to maintain proper leverage. This positioning ensures the bar stays close to the body and allows for a vertical second pull.

What is a common mistake to avoid during the second pull?

Avoid pulling with the arms too early, which reduces the power transferred from the legs. Ensure the hips and knees reach full extension before the shrug occurs to maximize vertical momentum.

Is the clean pull suitable for beginners learning Olympic lifts?

The clean pull is an excellent foundational movement for beginners to practice the triple extension. It allows lifters to focus on the pull sequence and balance without the technical demands of the rack position.

What is the recommended set and rep range for strength and power?

Perform 3 to 5 sets of 2 to 4 repetitions using 80% to 105% of your clean maximum. Low repetitions ensure that each pull maintains the high velocity required for power development.

Sample sets & reps for Clean Pull

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Quadriceps exercises

  • All Fours Quad Stretch — stretch
  • Alternate Leg Diagonal Bound — other
  • Backward Drag — other
  • Bear Crawl Sled Drags — sled
  • Bench Jump — bodyweight

See all Quadriceps exercises →

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