Zirv Fitness
Strength exercise

Clean Pull (From Blocks)

How to do it

  1. Set the bar on blocks so it rests at or above knee height, then grip it just outside the shins with a hook grip.
  2. Set the back flat and hips low relative to the elevated start, keeping the shoulders over the bar.
  3. Push against the blocks to lift the bar, accelerating it upward once it clears the knees.
  4. Extend the hips and knees fully and finish with a hard shrug, rising onto the toes without bending the arms.
  5. Keep the bar traveling close to the thighs throughout the pull, bracing the core against the load.
  6. Return the bar to the blocks under control, resetting the starting height 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