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Barbell Clean Pull
Explosive barbell pull focusing on triple extension to target glutes, hamstrings, and quads for building power, speed, and pulling technique; commonly used in Olympic weightlifting to develop explosive hip drive.
About Exercise
Equipment
Barbell, Plates
Difficulty
4/5 • Advanced
Primary Muscle Groups
Glutes, Hamstrings, Quads
Secondary Muscles
Lower Back, Lats, Calves, Abs
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max, Glute Medius
Hamstrings
8/10Biceps Femoris, Semitendinosus, Semimembranosus
Quads
8/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Traps
7/10Upper Traps
Lower Back
5/10Erector Spinae
Lats
4/10Calves
3/10Abs
3/10Programming
Typical Rep Range
3-6 reps
Rest Between Sets
120-180 seconds • Full recovery for explosiveness
How to Perform
Position barbell over mid-foot with feet hip-width apart, toes slightly out. Grip with clean width hook grip, back flat, chest up, hips higher than knees, arms relaxed.
- Push feet through floor to lift bar off ground, keeping bar close to shins and shoulders rising with hips.
- Maintain straight arms as bar passes knees, back angle constant.
- Explode into triple extension at mid-thigh, extending hips, knees, ankles simultaneously.
- Shrug shoulders upward and backward to drive bar vertically.
- Control bar descent to ground while maintaining grip.
Coaching Tips
Form Cues
- Keep bar close to body
- Drive through heels
- Explode from hips
- Shrug aggressively
- Stay braced
Breathing
Inhale deeply to brace core before pull, exhale forcefully during explosive extension.
Tempo
1-0-1
Range of Motion
From floor to full triple extension with bar reaching upper thigh height, then controlled drop.
Safety
Safety Notes
- Avoid if acute back injury
- Use bumper plates for drops
- Master form before heavy loads
- Warm up thoroughly
- Consult coach for technique
Spotting
Spot from sides for heavy sets to guide bar path if needed; use platform safeties for drops.
Common Mistakes
- Rounding back
- Pulling with arms
- Bar drifting forward
- Early toe rise
- Incomplete extension
When to Avoid
- Acute lower back pain
- Shoulder impingement
- Recent ankle sprain
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip hinge mobility
- Shoulder external rotation
Build Up First
- Proficiency in deadlift
- Basic hip extension mechanics
- Core bracing technique
Also known as
Clean Pull, Barbell Pull for Clean, Olympic Clean Pull
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