Best Advanced Pull Day Workouts To Olympic Lift

The Back Squat is a popular lower body exercise that builds strength and muscle, especially in the legs. It's an important move in powerlifting and overall fitness routines.

How to do it

1. Set the barbell just below shoulder height and grip it with hands outside shoulder-width.
2. Squeeze your shoulder blades and brace your core by tightening your stomach muscles.
3. Squat down slightly to place the barbell on your neck before standing up and stepping back into a shoulder-width stance.
4. Keep your heels flat and your chest up as you lower your body by bending at your hips.
5. Ensure your knees move outward slightly as you squat down, keeping your back straight.
6. Once your thighs are parallel to the floor, push back up to the starting position.

The Clean is a powerful exercise that works many muscles, including your legs, back, and shoulders. It involves lifting a barbell from the ground to your shoulders in one smooth movement, helping to build strength and coordination.

How to do it

1. Stand with your feet shoulder-width apart beside a loaded barbell.
2. Bend at your hips and knees to grip the bar with both hands.
3. Keep your back straight as you lift the bar straight up by pushing through your heels.
4. When the bar is above your thighs, jump slightly to raise the bar to chest height while keeping it close to your body.
5. Catch the bar on your chest by bringing your elbows under it and dropping into a slight squat.
6. Stand back up and lower the bar to the ground.

The Clean and Jerk is a key Olympic weightlifting move that lifts a barbell from the ground to your shoulders (clean) and then presses it overhead (jerk). It builds explosive strength, coordination, and overall body power, making it beneficial for athletes in various sports.

How to do it

1. Stand with feet shoulder-width apart, barbell at your shins.
2. Bend your hips and knees to grip the barbell with both hands.
3. Keep your back straight and pull the barbell straight up using your legs.
4. Quickly extend your hips and knees to lift the bar, then catch it on your shoulders.
5. Squat slightly, then push the bar overhead while stepping back.
6. Catch the bar above your head, then step your feet back to shoulder-width and lower the bar back to the ground.

The Clean Deadlift is a variation of the standard deadlift that targets the muscles in your backside, especially the glutes and hamstrings. This exercise helps improve your lifting technique for cleans by focusing on proper form and strength.

How to do it

1. Stand with your feet shoulder-width apart, the barbell an inch in front of your lower legs.
2. Hinge at your hips and bend your knees, letting your shins move forward while keeping the bar close to your shins.
3. Grip the bar with both hands just outside your legs, keeping your chest up and shoulders slightly in front of the bar.
4. Keep your back straight as you pull the bar up by straightening your hips and knees, returning to a standing position.
5. Lower the barbell back down along the same path.

The Clean from Blocks is a simplified version of the Clean exercise, designed for beginners. It helps build strength and coordination without needing to lift from the floor, making it easier for those with mobility issues.

How to do it

1. Stand with your feet shoulder-width apart beside a loaded barbell on blocks.
2. Bend at your hips and knees to grip the barbell with both hands.
3. Keep your back straight as you lift the barbell by straightening your legs and pushing through your heels.
4. When the bar reaches your thighs, quickly extend your hips, knees, and ankles to lift the bar up to chest height.
5. Catch the bar on your chest by positioning your elbows underneath, palms facing up, and squat slightly.
6. Stand up straight before gently lowering the barbell back to the blocks.

The Clean High Pull is a strength exercise that works your traps, shoulders, and legs by lifting a barbell to chest height. It helps build explosive power and improve grip strength, essential for Olympic lifting techniques.

How to do it

1. Stand with your feet shoulder-width apart next to a loaded barbell.
2. Bend at the hips and knees to grasp the barbell with an overhand grip.
3. Keep your back straight as you lift the barbell vertically by pushing through your heels.
4. When the bar reaches your mid thigh, extend your hips, knees, and ankles to pull the barbell to shoulder height, keeping your elbows high.
5. Lower the bar back to waist height and return to your starting position.

The Clean Pull is a key exercise that helps build the strength needed for the Clean lift. It primarily targets various muscle groups by emphasizing the explosive movement of pulling the barbell from the ground to waist height.

How to do it

1. Stand with your feet shoulder-width apart beside a loaded barbell.
2. Bend at your hips and knees to grab the bar with an overhand grip.
3. Keep your back straight and push through your heels to lift the barbell upward.
4. When the bar approaches your hips, jump slightly by extending your hips, knees, and ankles to pull the bar up.
5. Lower the bar back to waist height and return to the starting position.

The deadlift is a powerlifting exercise that targets the muscles in your back and legs. It helps build overall strength and is commonly used in fitness routines.

How to do it

1. Stand straight with your feet shoulder-width apart and the barbell close to your lower legs.
2. Bend at your hips and knees to lower yourself towards the barbell, keeping your shins close.
3. Grip the barbell with both hands or one hand over and one hand under, while keeping your chest up.
4. Stand up straight by pushing through your hips and knees to lift the barbell along your body.
5. Lower the barbell back down in the same path you lifted it.

The Front Squat is a basic exercise that mainly works your quadriceps by holding a barbell in front of your body. This variation helps improve strength and stability, which can benefit various sports and daily activities.

How to do it

1. Set the barbell at shoulder height.
2. Rest the bar on your shoulders, either with arms crossed or in a front rack position.
3. Step back, placing your feet shoulder-width apart with toes slightly out.
4. Keep your weight balanced on your feet.
5. Push your hips back and bend your knees while keeping your back straight.
6. Lower your body until your spine is neutral and then rise back up to the starting position.

The Box Front Squat is a modified Front Squat that focuses on strengthening the quadriceps. Using a box helps you control how deep you go, which improves your technique and stability in the squat. Pausing on the box can also enhance your bottom-end strength.

How to do it

1. Set the barbell at shoulder height and rest it on your shoulders.
2. Cross your arms to hold the bar in place, keeping your elbows high.
3. Stand up with the bar and take a step back, positioning your feet shoulder-width apart, slightly turned out.
4. Distribute your weight evenly through your feet.
5. Start the squat by pushing your hips back slightly.
6. Make sure your knees move outward over your second toe as you squat down.
7. Lower yourself until your butt touches the box, then push back up to stand.

The Good Morning exercise focuses on strengthening the muscles in your back and hamstrings. If you're new to this movement, it's safer to start with dumbbells rather than a barbell.

How to do it

1. Set the barbell below shoulder height and grip it wider than shoulder-width.
2. Pull your shoulder blades together and tighten your core muscles.
3. Squat slightly to place the barbell on your upper neck, then stand up and step back, feet shoulder-width apart.
4. Keep your heels on the ground and hinge at your hips to lower your torso while bending your knees slightly.
5. Maintain a straight spine as you lower your body until your torso is almost parallel to the ground, then return to standing.

The Hang Clean is an exercise that builds explosive strength and coordination, mainly working your legs, hips, and shoulders. You lift a barbell from a hanging position to your shoulders in one smooth motion, enhancing your overall athletic ability.

How to do it

1. Stand with feet shoulder-width apart next to a loaded barbell.
2. Brace your core, hinge your hips back, and bend your knees to grab the barbell with both hands.
3. Lift the barbell to just above your knees, then extend your hips and explode upward, pulling the barbell to chest height.
4. Catch the barbell on your chest with elbows underneath and palms facing up, dropping into a quarter squat.
5. Stand up straight and lower the barbell back to the starting position.

The Hang Power Clean is an explosive weightlifting move that targets multiple muscle groups. You start from a hanging position instead of the floor, making it easier for beginners to learn and improve their lifting technique.

How to do it

1. Stand with your feet shoulder-width apart and the barbell next to your shins.
2. Brace your core, then hinge at your hips and bend your knees to grasp the barbell with both hands.
3. Lower the barbell to just above your knees, then explode upward, using your hips, knees, and ankles to lift it to chest height.
4. Quickly catch the barbell on your chest with your elbows underneath it, palms facing up, and bend your knees slightly.
5. Stand up straight and then lower the barbell back to the starting position.

The Hang Power Snatch is a powerful weightlifting exercise that helps improve strength, coordination, and agility. You lift a barbell from just above your knees to overhead in one smooth movement, engaging your hips, shoulders, and core.

How to do it

1. Stand with feet shoulder-width apart, barbell on the ground near your shins.
2. Brace your core, hinge your hips back, flex your knees, and grip the barbell with both hands.
3. Lower the bar to just above your knees.
4. Drive your hips, knees, and ankles up to pull the barbell overhead, keeping your elbows high.
5. Catch the bar overhead by flipping your elbows under and squatting slightly.
6. Stand up straight, then lower the barbell to the starting position.

The Hang Snatch is an exercise that builds explosive power and coordination by lifting a barbell from a hang position to overhead in one smooth movement. It's great for developing strength and improving Olympic lifting techniques.

How to do it

1. Stand with your feet shoulder-width apart and the barbell next to your shins.
2. Bend your hips back and grab the bar with both hands, keeping it at waist height.
3. Lower the bar to just above your knees, then explosively extend your hips, knees, and ankles to lift the bar overhead while keeping your elbows high.
4. Catch the bar overhead by snapping your elbows under it, then drop into a quarter squat.
5. Stand up straight and lower the bar back to the starting position.