Zirv Fitness
Strength exercise

Clean Pull

How to do it

  1. Stand with feet hip-width apart, gripping the bar just outside the shins with a hook grip.
  2. Push the floor away and lift the bar with a flat back, keeping it brushing against the shins and thighs.
  3. Once the bar clears the knees, extend the hips and knees forcefully to accelerate it upward.
  4. Finish with a hard shrug of the shoulders, rising onto the toes at full extension without bending the arms.
  5. Keep the bar close to the body throughout the pull, maintaining a braced core and upright torso.
  6. Lower the bar back to the floor with control, resetting the stance before the next repetition.

Muscles worked

Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises
QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises
ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises

Related Glutes exercises

Axle Clean and PressBarbell CleanBarbell Clean and JerkBarbell Hang CleanBarbell Hang SnatchBarbell Muscle Snatch
Type
Strength
Primary muscles
Gluteus Maximus, Quadriceps, Shoulders, Core
Measured in
Reps and weight