Clean Pull
A intermediate olympic weightlifting exercise for the quads, done with a barbell.
How to do the Clean Pull
- 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.
- 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.
- 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.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Clean Pull
Clean from BlocksBarbell · Intermediate
Frankenstein SquatBarbell · Intermediate
Hang CleanBarbell · Intermediate
Hang Clean - Below the KneesBarbell · Intermediate
Heaving Snatch BalanceBarbell · Intermediate
Jerk Dip SquatBarbell · Intermediate
Olympic SquatBarbell · Intermediate
Power Snatch from BlocksBarbell · Intermediate
Questions
What muscles does the Clean Pull work?
Mainly the quads, with the forearms, glutes, hamstrings, lower back and upper back helping.
Is the Clean Pull good for beginners?
It's rated intermediate. Beginners can build up to it with a simpler variation first.
What can I do instead of the Clean Pull?
Good alternatives that train the quads: Clean from Blocks, Frankenstein Squat, Hang Clean or Hang Clean - Below the Knees.
How many sets and reps of the Clean Pull should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).