Quick Answer
Clean Pull is a intermediate olympic weightlifting exercise that targets your quadriceps and glutes. It uses a barbell. Set up like Clean start: Feet hip-width, clean grip, hips low, back straight, chest up, shoulders over bar.
Video Tutorial
How to Perform the Clean Pull
- 1
Set up like Clean start: Feet hip-width, clean grip, hips low, back straight, chest up, shoulders over bar.
- 2
1st Pull: Drive through heels, extend knees, back angle constant, lift bar to knees.
- 3
2nd Pull: Explosively extend hips/knees/ankles (jump), keeping bar close.
- 4
Achieve full triple extension, shrug shoulders powerfully at top.
- 5
Keep arms straight throughout (do not pull with arms or catch).
- 6
Allow bar to reach peak height from leg drive/shrug.
- 7
Lower bar with control. Repeat.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Clean Pull isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Kettlebell Clean
Shoulders, Glutes, Hamstrings • Kettlebells
Trap Bar Deadlift
Quadriceps, Glutes, Hamstrings • Trap Bar
Curtsy Lunge
Glutes, Quadriceps • Body Only
Power Stairs
Hamstrings, Glutes, Quadriceps • Other
Barbell Deadlift
Quadriceps, Glutes, Hamstrings, Lower Back • Barbell
Single-Leg Romanian Deadlift
Hamstrings, Glutes • Body Only
Frequently Asked Questions
What muscles does the Clean Pull work?
The Clean Pull primarily works your quadriceps and glutes. Secondary muscles include the forearms, hamstrings, lower back and traps.
What equipment do I need for the Clean Pull?
The Clean Pull needs a barbell. You can perform it at home or at the gym as long as you have what's listed.
Is the Clean Pull suitable for beginners?
The Clean Pull is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Clean Pull should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Clean Pull every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train quadriceps and glutes more frequently, alternate harder and easier variations and keep overall weekly volume moderate.