Clean Pull

A foundational powerlifting movement to improve explosive strength.

Instructions

• Stand with your feet hip-width apart, toes slightly pointing outward.
• Grip the barbell with an overhand grip, hands just outside your knees.
• Keep your back flat and chest up as you start the lift.
• Extend through your hips and knees explosively to pull the bar upwards.
• As the bar rises above knees, shrug your shoulders and pull the bar up close to your body.
• Lower the bar back to the starting position.

Common Mistakes to Avoid

• Not keeping the bar close to the body during the pull.
• Rounding the back during the lift.
• Using too much upper body strength instead of generating power from the legs and hips.

Additional Information