Barbell Clean Pull Exercise Guide
Exercise Profile
- Target
- Hamstrings
- Equipment
- Barbell
- Body Part
- Weightlifting
- Primary Muscle
- Hamstrings
- Secondary Muscles
- Quadriceps, Erector Spinae, Trapezius, Gluteus Maximus, Deltoids
- Intensity
- high
- Category
- strength
- Skill Level
- advanced
- Estimated Calories
- 6.5
- Alternate Names
- Clean Pull
Visualised Target Muscle Groups
Front
Back
How to: Barbell Clean Pull
- Stand with your feet shoulder-width apart and the barbell on the ground close to your shins.
- Bend at the hips and knees to grasp the barbell with an overhand grip.
- Engage your core and keep your back flat as you lift the barbell by extending your hips and knees.
- Pull the barbell up along your body, extending fully at the hips.
- Lower the barbell back down with control to the starting position.
Common Mistakes
- Rounding the back
- Lifting with the arms instead of legs
- Not fully extending the hips at the top of the movement
Modifications
- Use lighter weights for beginners or those with physical limitations.
- Perform the exercise using a clean movement without the full pull for reduced intensity.
Tips
- Maintain a flat back throughout the movement to prevent injury.
- Engage your core during the lift for stability.
- Ensure the barbell is close to your body during the pull.
Barbell Clean Pull Alternatives
Tags
weightlifting
hamstrings
glutes
strength
powerlifting
advanced
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