Clean Pull
10 reps
Rip the bar off the floor and drive your hips through explosively.
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QUADS
Clean Pull
The clean pull is the first half of a full clean, stopping before the catch. It drills the pull off the floor and the powerful hip extension that launches the bar upward. Practicing it builds the strength and speed you need for the full lift, and it's a great teaching tool on the road to cleaning.
How to do it
- 1
Stand with feet shoulder-width, toes slightly out, and the loaded bar over your shins.
- 2
Hinge at the hips and bend the knees to grip the bar overhand at shoulder width.
- 3
Keep your spine flat and rigid, then press through your heels to lift the bar straight up by extending hips and knees.
- 4
As the bar passes mid-thigh, explode into full extension of hips, knees, and ankles, keeping your elbows above the bar.
- 5
Lower the bar back to waist height, then return it to the floor.
- 6
Keep the bar close to your shins and your back braced so it never rounds off the floor.