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Clean Pull

The foundation of Olympic pulling strength — develops explosive power, perfect positions, and pulling strength for the clean without catching complexity

⚡ Quick Reference​

AspectDetails
PatternHip Hinge + Explosive Pull
Primary MusclesGlutes, Hamstrings, Quads, Traps
Secondary MusclesErector Spinae, Lats, Upper Back, Calves
EquipmentBarbell, Plates
Difficulty⭐⭐⭐ Intermediate
Priority🔵 Specialized (Olympic lifting accessory)

Movement Summary​

🎯 Setup​

Starting Position​

  1. Bar position: Bar over mid-foot, about 1 inch from shins
    • Standard plates place bar at correct height
  2. Stance: Feet hip-width apart, toes slightly out (5-15°)
    • Same as clean starting position
  3. Grip: Clean grip — hands just outside shoulders
    • Hook grip strongly recommended
    • Slightly narrower than snatch grip
  4. Hip position: Hips higher than knees, lower than shoulders
    • Shoulders over or slightly in front of bar
  5. Back position: Tight, neutral spine, chest up
    • Lats engaged — "squeeze oranges in armpits"
  6. Arms: Straight, relaxed — "arms are ropes"
  7. Weight distribution: Balanced on mid-foot

Equipment Setup​

EquipmentSettingNotes
BarbellOlympic barbell (20kg/45lb)Standard 7-foot bar
PlatesAny plates workBumper or iron plates both fine
CollarsRequiredSecure plates
Lifting shoesRecommendedRaised heel helpful
StrapsOptionalCan use for heavy pulls
Setup Cue

"Bar mid-foot, shoulders over bar, lats tight — pull the slack out before you pull"

🔄 Execution​

The Movement​

What's happening: Establishing optimal pulling position

  1. Bar over mid-foot
  2. Clean grip (hook grip)
  3. Hips down, chest up
  4. Shoulders over or in front of bar
  5. Back tight, neutral spine
  6. Lats engaged — pull slack out
  7. Big breath, brace core

Tempo: Deliberate setup

Feel: Loaded, ready to explode

Key Cues​

Primary Cues
  • "Push the floor away" — first pull is leg drive
  • "Be patient" — don't rush to explosion
  • "Jump and shrug" — violent triple extension with upward shrug
  • "Elbows UP" — if arms bend, pull high and outside
  • "Bar close, never away" — vertical bar path

Tempo Guide​

GoalTempoExample
Strength1-0-X-21s first pull, explosive second, 2s lower
Power1-0-X-X1s first pull, explosive second, drop or quick lower
Technical2-1-X-2Slower first pull, pause at knee, explosive, controlled lower

💪 Muscles Worked​

Activation Overview​

Primary Movers​

MuscleActionActivation
GlutesExplosive hip extension in second pull█████████░ 90%
HamstringsHip extension throughout, knee stabilization████████░░ 85%
QuadsKnee extension in first and second pull████████░░ 80%
TrapsUpward shrug, bar elevation████████░░ 85%

Secondary Muscles​

MuscleActionActivation
Erector SpinaeMaintain neutral spine under load████████░░ 80%
LatsKeep bar close to body during pull███████░░░ 70%
Upper BackStabilize thoracic spine, assist in pull███████░░░ 75%
CalvesAnkle extension (plantarflexion) in triple extension███████░░░ 70%

Stabilizers​

MuscleRole
CoreMaintains torso rigidity during explosion
Forearms/GripMaintains hook grip throughout heavy pulls
Muscle Emphasis

Nearly identical to clean but can go heavier since there's no catch. Excellent for overloading the pulling positions and developing explosive power without technical catching demands.

⚠️ Common Mistakes​

MistakeWhat HappensWhy It's BadFix
Hips shoot up firstButt rises, bar doesn't moveLoses leg drive, becomes all backKeep chest up, legs and hips rise together
Bar swings awayBar loops out from bodyWrong bar path, inefficientLats tight, bar brushes body throughout
Early explosionExploding before bar reaches hipMiss optimal power positionBe patient, wait for bar at hip
No shrugJust extending hips without upward shrugMisses trap activation, less bar height"Shrug shoulders to ears" aggressively
Soft finishNot fully extendingReduces power output, bad habitFull extension on toes with shrug
Rounded backLower back rounds under loadInjury risk, bad positionsLighter weight, better bracing
Banging bar forwardBar slams into hips/thighs violentlyKnocks bar away from bodySweep bar into position, light contact
Most Common Error

Not finishing the pull — many lifters don't fully extend onto toes and shrug maximally. The finish position should be FULL triple extension with aggressive shrug. Don't cut it short.

Self-Check Checklist​

  • Bar starts over mid-foot
  • Shoulders over bar at setup
  • First pull is controlled, patient
  • Bar contacts thigh in transition
  • Triple extension is complete and vertical
  • Aggressive upward shrug at finish
  • Bar stays close to body throughout
  • Neutral spine maintained

🔀 Variations​

By Starting Position​

AspectDetails
Starting PositionBar on floor
Best ForFull pulling pattern, complete position work
EmphasisEntire pull from floor to finish

By Emphasis​

VariationDetails
ExecutionPull to full extension, controlled lower or drop
PurposeDevelop clean-specific pulling strength

Training Variations​

VariationChangePurpose
Tempo Pull3-5s first pull, explosive secondPosition control, strength
Deficit PullStand on 1-3" platformIncreased ROM, strengthen bottom position
Clean Pull + ShrugExtra shrug at topEmphasize trap activation

📊 Programming​

Rep Ranges by Goal​

GoalSetsRepsRestLoad (% Clean 1RM)RIR
Strength3-52-53-4 min90-110%1-2
Power4-62-32-3 min80-95%2-3
Technical3-45-890s-2min70-85%3-4
Hypertrophy3-46-102 min70-80%2-3

Workout Placement​

Program TypePlacementRationale
Olympic liftingAfter main clean workOverload pulling strength
Strength trainingFirst or second exerciseCan handle heavy loads
Athletic developmentFirst exercise on pull dayExplosive power development
Load Guidelines

Can exceed 100% of clean max — since there's no catch, you can pull more than you can clean. Common to work up to 100-110% of clean 1RM for strength work.

Frequency​

Training LevelFrequencyVolume Per Session
Beginner1-2x/week3-4 sets, 5 reps, 70-80%
Intermediate2-3x/week3-5 sets, 3-5 reps, 80-95%
Advanced2-4x/week4-6 sets, 2-5 reps, varied intensities

Progression Scheme​

Progressive Overload

Add weight when bar speed remains fast and positions are perfect. Clean pulls respond well to 5-10 lb jumps. Don't grind reps — maintain speed.

Sample Weekly Structure​

For Olympic Lifter:

DayExerciseSets x RepsLoadFocus
MondayPower Clean5x280%Technique
MondayClean Pull4x3100%Strength overload
ThursdayHang Clean Below Knee4x375%Speed
SaturdayClean Pull from Blocks3x590%Volume

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

ExerciseWhen to UseLink
DeadliftLearn basic hip hinge and pulling
Romanian DeadliftDevelop hamstring and hip extension strength
ShrugIsolate trap strength
Hang Clean Pull Above KneeSimpler starting position

Progressions (Harder)​

ExerciseWhen ReadyLink
Power CleanAdd catching component
Hang Clean Below KneeAdd catch from hang
Clean from FloorFull Olympic clean

Alternatives (Same Goal, Different Movement)​

AlternativeDifferenceBenefit
DeadliftNo explosive componentPure strength, less technical
Snatch PullWider gripDifferent pulling angles
Romanian DeadliftSlower tempo, hip focusHamstring development

🛡️ Safety & Contraindications​

Who Should Be Careful​

ConditionRiskModification
Low back painExplosive spinal loadingStart lighter, perfect bracing, try deadlift instead
Hamstring injuryStretch under loadWait until healed, start light
Bicep issuesHook grip stressUse straps, don't grip too tight
Poor mobilityCannot achieve positionsWork on mobility, use blocks/hang variations
Stop Immediately If
  • Sharp pain in lower back
  • Hamstring strain feeling
  • Bicep pain (especially with hook grip)
  • Cannot maintain neutral spine
  • Dizziness or vision changes

Injury Prevention​

StrategyImplementation
Perfect setupNever rush starting position
Proper bracingBig breath, tight core every rep
Neutral spineNever round back, even on heavy pulls
Progressive loading5-10 lb jumps, build gradually
Use straps if neededFor high-volume or heavy pulls

Technical Safety Points​

  • Hook grip is preferred but straps are acceptable for heavy pulls
  • Bar contact is normal — light brush/contact with thighs
  • Back must stay neutral — any rounding is too heavy
  • Collars required — plates must be secured
  • Can use bumper or iron plates — both work, bumpers allow dropping
Most Common Injury

Lower back strain from rounding or poor bracing. Always prioritize positions over weight. Film yourself from the side to check back position.

🦴 Joints Involved​

JointActionROM RequiredStress Level
HipFlexion/Explosive Extension100-120° flexion🔴 High
KneeFlexion/Extension100-130° flexion🟡 Moderate
AnkleDorsiflexion/Plantarflexion15-20° dorsiflexion, full plantarflexion🟡 Moderate
SpineNeutral maintenanceMinimal movement🔴 High
ShoulderStabilizationMinimal🟢 Low

Mobility Requirements​

JointMinimum ROMTestIf Limited
Hip110° flexionCan reach bar with neutral spineHip flexor stretches, hamstring work
Ankle15° dorsiflexionShins can come forward over toesAnkle mobility drills, Olympic shoes
ThoracicGood extensionCan maintain chest up positionFoam rolling, thoracic extensions
Joint Health Note

Less demanding than full clean since there's no catch or overhead component. Primarily stresses hips, knees, and spine in pulling pattern. Good alternative for those with shoulder or wrist issues.

❓ Common Questions​

How heavy should I go on clean pulls?

You can pull more than you can clean — typically 90-110% of your clean 1RM:

  • Technical work: 70-85% of clean max
  • Strength work: 90-110% of clean max
  • Power work: 80-95% of clean max

Since there's no catch, you can overload the pulling positions with weights you couldn't clean.

Should I use straps or hook grip?

Depends on the purpose:

Hook grip when:

  • Working at clean competition weights (under 100%)
  • Developing grip strength
  • Preparing for full cleans

Straps when:

  • Heavy overload work (over 100% of clean)
  • High-volume sessions
  • Grip is limiting factor
  • Want to focus purely on pulling positions

Both are valid — choose based on your goals.

Clean pull vs. deadlift — what's the difference?

Clean Pull:

  • Explosive second pull with triple extension
  • Aggressive upward shrug
  • Rise onto toes
  • Bar contacts thigh in transition
  • Builds power and Olympic lift positions

Deadlift:

  • Controlled tempo throughout
  • Less aggressive shrug
  • Stay flat-footed
  • Straightline pull
  • Builds pure strength

Clean pulls are for power and Olympic lifting prep. Deadlifts are for strength.

Do I need to shrug at the top?

Yes, aggressively — the shrug is critical:

  • Elevates the bar maximally
  • Develops trap strength
  • Teaches proper second pull mechanics for clean
  • Creates maximum upward momentum

The finish should be full triple extension PLUS maximal upward shrug.

Should I lower the bar slowly or drop it?

Depends on equipment and goals:

Controlled lower when:

  • Using iron plates
  • Building eccentric strength
  • Working on positions

Drop when:

  • Using bumper plates
  • Heavy weights (95%+)
  • High volume work
  • Want to avoid eccentric fatigue

Most Olympic lifters drop from heavy pulls.

How do I know if my positions are good?

Film yourself from the side and check:

  • Bar starts over mid-foot
  • Shoulders over or slightly in front of bar
  • Back stays neutral (no rounding)
  • Bar contacts thigh before explosion
  • Bar travels vertically, staying close
  • Full extension onto toes
  • Aggressive shrug at top

These positions should match your clean exactly.

📚 Sources​

Olympic Lifting Technique:

  • Everett, G. (2016). Olympic Weightlifting: A Complete Guide for Athletes & Coaches — Tier A
  • USA Weightlifting Sports Performance Coach Manual — Tier A
  • Catalyst Athletics Technical Resources — Tier B

Programming & Strength Development:

  • Pendlay, G. (2010-2015). Programming Olympic Lifting Accessories — Tier B
  • Takano, B. Weightlifting Programming Articles — Tier B
  • NSCA Essentials of Strength Training — Tier A

Biomechanics:

  • Garhammer, J. (1993). A Review of Power Output Studies — Tier A
  • Suchomel, T.J. et al. (2018). The Importance of Muscular Strength — Tier A

Coaching:

  • Burgener Strength System — Tier B
  • Ma Strength Resources — Tier C
For Mo

When to recommend this exercise:

  • User is learning clean technique
  • User wants to build pulling strength without catching complexity
  • User has mastered deadlift and wants to progress toward Olympic lifts
  • User needs to overload pulling strength beyond clean max
  • User has wrist or shoulder issues preventing full cleans

Who should NOT do this exercise:

Key coaching cues to emphasize:

  1. "Push the floor away, be patient"
  2. "Bar stays close — brush the thighs"
  3. "Jump and shrug — full extension"
  4. "Finish on your toes with aggressive shrug"
  5. "Vertical bar path"

Common issues to watch for in user feedback:

  • "My back hurts" → Likely rounding, reduce weight, check setup
  • "Bar swings away" → Lats not engaged, cue "squeeze oranges"
  • "I don't feel it in my traps" → Not shrugging hard enough
  • "My grip gives out" → Use straps for heavy work
  • "My hips shoot up first" → Chest up cue, better setup

Programming guidance:

  • Pair with: Clean work, front squats, upper back accessories
  • Avoid same day as: Heavy deadlifts (redundant pulling)
  • Typical frequency: 2-3x/week
  • Volume: Lower reps (2-5) when heavy, higher (6-10) when lighter
  • Place after main clean work as strength overload

Progression signals:

  • Ready to progress when: Perfect positions, can pull 100%+ of clean max
  • Progress to: Power clean, hang clean variations
  • Regress if: Back rounding, bar swinging out, positions breaking down

Red flags:

  • Rounded back → immediate form correction, reduce weight
  • Bar banging into hips violently → technique issue, not sweeping properly
  • No shrug at top → missing the point, reinforce aggressive finish
  • Hips shooting up first → setup issue, need better positions

Last updated: December 2024