Back
Clean Pull
The Clean Pull is a strength exercise with a barbell for your back. Share of the load in the Zulta muscle model: upper traps 20%, gluteus maximus 18% and spinal erectors (lower back) 12%.
How to do it
- Stand with the bar over the mid-foot and take a clean-width hook grip.
- Set the hips back, chest up, shoulders over the bar and arms straight.
- Push the floor away and bring the bar past the knees with the back angle unchanged.
- Extend hips, knees and ankles violently and shrug at the top, arms staying straight.
- Lower the bar back to the floor with control.
Tips
- Keep the arms like ropes: all the power comes from the legs and hips.
- Finish with the shoulders slightly behind the bar.
- Use heavier loads than your clean, but keep the positions identical.
Common mistakes
- Bending the elbows during the pull.
- Cutting the extension short before the shrug.
- Letting the bar move away from the thighs.
Muscles worked by the Clean Pull
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
The pull of a clean or snatch without the catch: triple extension from glutes, hamstrings and quads finished with a hard shrug.
Clean Pull alternatives
Same equipment
Different equipment
Easier
Similar exercises
Frequently asked questions
What muscles does the Clean Pull work?
Mainly the upper traps and gluteus maximus. The spinal erectors (lower back), hamstrings (biceps femoris), quads (vastus lateralis), hamstrings (semitendinosus/-membranosus) and quads (vastus medialis) assist.
Is the Clean Pull good for beginners?
The Clean Pull is rated intermediate. If you are new, learn the Kettlebell Goblet Clean first and build up from there.
What is a good alternative to the Clean Pull?
For example the Snatch Pull, Barbell High Pull and Clean High Pull. They train mostly the same muscles.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.