What is a Clean Pull?

About Clean Pull

The clean pull is a weightlifting exercise that serves as a variation of the clean. In this movement, the weight is lifted from the floor to full body extension without performing the catch phase. The clean pull focuses on developing strength, power, and explosive movement, making it an essential exercise for weightlifters and athletes aiming to enhance their clean technique and overall power output.

Steps of the clean pull

• Setup: Begin with the barbell on the floor, feet shoulder-width apart, and the bar over the midfoot. Grip the bar with a slightly wider than shoulder-width grip, keeping your back straight, chest up, and hips lower than the shoulders.
• First Pull: Lift the bar off the floor by extending the knees while maintaining a constant back angle. The bar should move in a straight line upwards close to the body.
• Transition: As the bar passes the knees, re-bend the knees slightly and shift the torso to a more vertical position, preparing for the explosive second pull.
• Second Pull: Forcefully extend the hips, knees, and ankles (triple extension) to propel the bar upwards. This phase involves an explosive shrug of the shoulders and a strong pull, bringing the bar as high as possible while reaching full body extension.
• Finish: At the peak of the movement, the body should be fully extended, standing on the toes with the shoulders shrugged and the barbell lifted as high as possible. Unlike the clean, the lift is not caught on the shoulders but is controlled back down to the starting position or to the floor.

The clean pull is highly beneficial for improving the explosive strength required in olympic lifts without the technical complexity of the catch phase. By isolating the pulling portion of the clean, athletes can focus on developing the power and coordination necessary for an effective second pull.

This exercise is commonly used in training programs to enhance overall strength and power, particularly in the posterior chain muscles such as the hamstrings, glutes, and lower back. It also helps to reinforce proper technique and muscle memory for the clean, making it a valuable addition to a weightlifter's routine.

Incorporating clean pulls into a training regimen can lead to significant improvements in power generation, pulling strength, and overall lifting performance. It is often used as an accessory exercise to complement full cleans and other olympic lifts.