Clean pull

Muscle group

Legs

Equipment

Barbell

Primary muscles

Glutes, Quadriceps, Upper back

Secondary muscles

Calves, Hamstrings, Lower back

1. Set up over the barbell with a shoulder-width clean grip, chest lifted, flat back, and shoulders positioned slightly in front of the bar.
2. Push through your feet to lift the bar smoothly past your knees while maintaining a constant torso angle.
3. Explosively extend your hips, knees, and ankles once the bar reaches mid-thigh, shrugging your shoulders and pulling your elbows high.
4. Allow the barbell to travel upward close to your body without catching it, then lower it back to the floor under control.