Exercise Profile
Barbell Clean Pull Overview
The Barbell Clean Pull is a strength training exercise that focuses on developing power, explosiveness, and coordination, particularly for movements like the clean. It targets the hamstrings, glutes, lower back, and traps.
The Barbell Clean Pull is often used to train athletes for Olympic lifts, helping to improve their ability to generate force through the hips and transfer that power to the barbell. Hang clean pull also helps reinforce proper pulling mechanics, boost upper back strength, and help develop speed off the ground.
Barbell Clean Pull Workout is often incorporated into routines to improve overall pulling power and overall explosiveness, either as a primary lift or a supplemental accessory to compound exercises.
Barbell Clean Pull Instructions
Step 1: Place your feet hip-width apart, bend over, and grip the bar just outside shoulder-width. Hold the bar with your shoulders slightly in front and close to your shins.
Step 2: Pull slightly on the bar to activate your muscles; next, retract your shoulder blades and straighten your knees to eliminate any slack.
Step 3: Extend your knees and then hips quickly. Push through the floor until the bar clears your knees, then drive your hips forward.
Step 4: At hip level, shrug the bar and bend your elbows, keeping the bar traveling straight up.
Step 5: Repeat the motions until you reach the prescribed number of repetitions
Common Barbell Clean Pull Variations
Here are some popular variations to add to your routine:
Barbell Clean Pull Tips
- Brace your core for stability and maximum power output before initiating the lift.
- Keep every step of the exercise explosive and continuous.
- Hold the bar firmly, but don’t over-grip.
Barbell Clean Pull Common Mistakes
- Incorrect starting position: The bar is too far from the shins, or the shoulders are positioned too high or low.
- Jumping or overreaching: Trying to jump or reaching too high with the body instead of driving through the hips.
- Not resetting between reps: Failing to reset the position after each rep, leading to improper form on subsequent pulls.
Frequently Asked Questions
What makes the Clean Pull different from the full Clean?
The Clean Pull is similar to the Clean but stops before catching the bar. It focuses on the explosive pulling movement without the squat or catch phase.
Can I perform the Clean Pull if I’m new to lifting?
It is best to first master basic deadlifts and squats before progressing to the Clean Pull, as it requires solid technique and body awareness.
Should I use a mixed grip for the Clean Pull?
A mixed grip is generally not ideal for Clean Pulls. A double overhand grip is usually preferred for better control and for focusing on technique.
Post your post-workout selfies in IG and tag @trainestapp, #trainest, or DM them to us to get a shoutout on Trainest Stories!
