How to do a Clean Pull
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Clean Pull
Target muscles worked
Instructions for Proper Form
Clean Pull is a variation, or more accurately, a piece of the more standard Clean. This compound movement targets a wide variety of muscle groups. The exercise itself focuses on the pull from the floor and driving your hips forward to explosively raise the bar. This is a great exercise for anyone working towards performing a full Clean.
- Stand upright with your feet shoulder-width apart and slightly angled out with a loaded barbell on the ground next to your shins.
- Hinge at the hips and flex the knees to allow you to grab ahold of the barbell in an overhand grip at shoulder-width apart.
- Maintain a straight and rigid spine as your press through your heels to pull the barbell off the ground in a vertical path next to your body by extending your hips and knees.
- Once the barbell passes over your mid thigh, explode your hips, knees, and ankles into extension to pull the barbell up keeping your elbows above the barbell.
- Drop the barbell back to waist height before lowering back to the starting position.
Common Form Mistakes
Rounded Back
Rounding your back as you pull the weight off the floor is going to increase your risk of injury, and make this exercise less effective. Prior to beginning the lift, pull your shoulders back, and brace your lower back. Pull up on the weight, without lifting it off the ground. Once you’ve confirmed that you’re in a good position, start your lift.
Not Close Enough
The bar should be right up against your shins or just an inch or so away. Having the bar further away is going to place more tension on your lower back, and make it much easier for your back to round as you lift the weight off the floor.
Weight & 1 Rep Max Calculator
Average Clean Pull standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps40lbs1 Rep Max50lbs
- intermediate8reps55lbs70lbs
- advanced8reps70lbs90lbs
Enter your stats to calculate your Reps & Weight
Alternatives & Variations to Clean Pull
1. Clean
83.3 mSCORESWAPPED 45 TIMESClean is a compound, explosive exercise that targets a wide range of muscle groups including the legs, back, and shoulders. It involves lifting a barbell from the ground to your shoulders in one fluid motion. This exercise improves power, strength, and coordination, and is often used to develop overall athleticism and prepare for more complex Olympic lifts.
- Intermediate
- Hamstrings
- Barbells
2. Hang Clean
73.3 mSCORESWAPPED 41 TIMESFocuses on explosive power and coordination, targeting the legs, hips, and shoulders. Performed by lifting the barbell from the hanging position to the shoulders in one fluid motion, it develops functional strength and improves athletic performance.
3. Clean Pull to Hang Clean
49.3 mSCORESWAPPED 39 TIMESCombines the clean pull's emphasis on explosive leg and hip drive with the hang clean's focus on speed and coordination, enhancing overall power and efficiency in Olympic lifting techniques.
4. Clean and Press
65.9 mSCORESWAPPED 35 TIMESA dynamic compound lift that marries the clean with an overhead press, engaging the legs, core, shoulders, and arms to improve overall strength and power. Starting with the clean to bring the barbell from the ground to a front rack position, it transitions into a press to lift the weight overhead. This exercise not only builds muscle mass across major muscle groups but also enhances athletic performance by teaching the body to move weights efficiently through different planes of motion.
5. Dumbbell Squat
94.1 mSCORESWAPPED 35 TIMESDumbbell Squat is a variation of the more standard Squat. Like other variations, this is a compound exercise that primarily targets the quadriceps. The advantage of using dumbbells rather than a barbell is that you have more freedom in your range of motion which can make this a more accessible variation for anyone with mobility limitations. With that freedom comes a bit more instability with this exercise though, which can help you further improve your squat for, and build the strength needed for heavier, or more complex variations.
6. Leg Extension
99.4 mSCORESWAPPED 35 TIMESLeg Extensions are an isolation exercise that target the quads. Due to a severe lack of isolation movements for the lower body, this is a great option for specifically targeting your quadriceps. The use of a machine restricts your range of motion, and adds some stability to the movement. This can help your focus more on exertion than stabilizing the movement. The downside to this exercise is that it places a lot of tension on your knee. Keep your weights light, and focus on pausing near the end of your range of motion.
7. Dumbbell Goblet Squat
87.9 mSCORESWAPPED 28 TIMESDumbbell Goblet Squat is a variation on the more standard Front Squat. Like other squat variations, this compound exercise primarily targets the quadriceps. Goblet squats are beneficial because they require less upper body mobility in order to keep the weight in the proper position compared to using a barbell.
8. Leg Press
99.7 mSCORESWAPPED 26 TIMESLeg Press is a compound exercise that primarily targets the quadriceps. The exercise itself is fairly similar to a standard squat, with some key differences. The biggest of these differences is the added stability from supporting your back on the Leg Press Machine. The end result of these changes is a more stable movement that further emphasizes your quadriceps. Leg Press is an excellent exercise for anyone looking to build muscle mass or strength in their quads.
9. Back Squat
99.3 mSCORESWAPPED 25 TIMESBack Squat is one of the three Powerlifting movements, and one of the most common lower body exercises. It’s a great compound exercise that can help build strength and muscle mass in your leg, especially your quadriceps. It’s a staple in most fitness programs, and is often used as a metric for tracking lower body strength in general.
10. Dumbbell Squat To Shoulder Press
98.1 mSCORESWAPPED 21 TIMESDumbbell Squat to Shoulder Press is a combination of a Dumbbell Squat and a Shoulder Press. Both pieces of this exercise are compound movements that primarily target the quads and shoulders respectively. Combining these two movements is more than just the sum of its parts. It’s a very functional movement that has tons of practical applications, especially for sports. It’s also a great starting point for anyone looking to build the strength and conditioning needed for more explosive exercises like Thrusters, or eventually Olympic lifts.