Barbell Clean Pull
The Barbell Clean Pull builds explosive power in your hips and legs, essential for Olympic weightlifting. Master the powerful pull from the floor.
Description
Barbell clean pull is a weightlifting exercise that targets the lower body, upper body, and core. It involves pulling the barbell from the floor to your chest while keeping your back straight.
How to Do Barbell Clean Pull
- 1Setup
Stand with your feet hip-width apart, toes pointing slightly out, with the barbell positioned over your midfoot. Grip the barbell slightly wider than shoulder-width using an overhand or hook grip.
- 2Setup
Lower your hips so your chest is up, shoulders are directly over or slightly in front of the bar, and your shins are close to the bar. Ensure your back is straight and engaged.
- 3
Initiate the pull by driving through your heels, extending your knees and hips simultaneously, lifting the bar smoothly from the floor. Keep the bar close to your shins throughout this first pull.
- 4
As the bar passes your knees, aggressively extend your hips, knees, and ankles in a powerful "triple extension," shrugging your shoulders forcefully upward. Drive your head back slightly and keep your chest up.
- 5
Continue pulling the bar vertically, maintaining tension and keeping it close to your body, reaching full extension at the top. Control the barbell as you lower it back to the starting position.
Tips
- Focus on a powerful and violent hip extension; the legs and hips are the primary drivers of the lift, not your arms.
- Maintain a vertical bar path close to your body to maximize efficiency and power transfer throughout the pull.
- Keep your lats engaged and back neutral from the start to the finish to protect your spine and maintain a strong position.
- Utilize a hook grip (thumb wrapped by fingers) to ensure grip strength doesn't limit your ability to pull heavy loads explosively.
Common Mistakes
- ×Rounding the back during the initial pull can lead to injury; maintain a rigid, neutral spine by engaging your core and lats throughout the lift.
- ×Pulling with the arms too early reduces power from the legs and hips; focus on driving with your lower body before initiating the powerful shrug.
- ×Allowing the barbell to drift away from the body decreases leverage and efficiency; keep the bar path as vertical and close to your body as possible.
Variations
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