Barbell Clean Pull
Expert Advice
Focus on explosive power from your legs and hips to initiate the pull, and keep your elbows high and outside as you lift the bar.
How-to-do Steps
- Begin in a deadlift position with the barbell close to your shins.
- Explosively extend your hips and knees to pull the bar up along your body.
- As the bar reaches your thighs, shrug your shoulders and continue to pull with your arms, keeping the bar close.
- Lower the bar back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Track Barbell Clean Pull in FitAI
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Muscles Worked
Barbell Clean Pull primarily targets the Quads, Biceps, Forearms, Shoulders, Calves, Glutes, Hamstrings, Chest, Abs, with Strength mechanics using Barbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads15%
Biceps15%
Forearms10%
Shoulders10%
Calves10%
Glutes10%
Hamstrings10%
Chest10%
Abs10%
Equipment
Barbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Barbell Clean Pull work?
Barbell Clean Pull primarily targets the Quads, Biceps, Forearms, Shoulders, Calves, Glutes, Hamstrings, Chest, Abs. It is classified as a Strength exercise performed with Barbell.
How many sets and reps should I do for Barbell Clean Pull?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Barbell Clean Pull suitable for beginners?
Barbell Clean Pull is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
