How to do the Barbell 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
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 2.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 5 kg (10 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
Forearms, Glutes, Hamstrings, Lower back, Traps
The front of your thighs straightens the knee. Squats, leg presses and lunges with deep knee bend build them; leg extensions isolate them.
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