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Barbell Clean Pull

Learn how to properly perform the Barbell Clean Pull with this complete demonstration video.

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What is the Barbell Clean Pull?

The barbell clean pull is a dynamic exercise that belongs to the weightlifting movements family. It primarily focuses on power development and improving the clean technique. Although more complex than isolation exercises, it is beneficial for all levels when done correctly.

How to properly perform the Barbell Clean Pull

  1. Stand with your feet shoulder-width apart, toes slightly turned out.
  2. Place your hands on the barbell with a pronated grip, slightly wider than shoulder-width apart.
  3. Keep your back straight, chest up, and core engaged.
  4. Initiate the movement by driving your hips back and bending your knees, maintaining a strong and stable position.
  5. As you extend your hips and knees explosively, pull the barbell straight up, keeping it close to your body.
  6. Finish the movement by shrugging your shoulders and flexing your elbows, reaching the highest point of the pull.
  7. Lower the barbell back down to the starting position with control.
  8. Repeat for the recommended number of repetitions.

Targeted muscles and equipment

Discipline
  • Strength training
Primary muscle
  • Full body
Mechanics type
Required equipment

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Marche du fermierHang Power SnatchSplit Jerk à la barre

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