Barbell clean pull

Category

Powerlifting

Difficulty

Intermediate

Equipment

Barbell

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus, Biceps Femoris, Semitendinosus, Semimembranosus

Secondary muscles

Trapezius, Rhomboids, Deltoids

How to do it

1. Start in a squatted position with your feet shoulder-width apart, toes slightly pointed out, holding a barbell with an overhand grip, hands slightly wider than shoulder-width apart. The barbell should be on the floor in front of you.
2. Begin the lift by pushing through your heels, extending your hips and knees to lift the barbell off the floor.
3. As the barbell passes your knees, explosively extend your hips and knees while shrugging your shoulders and pulling the barbell to your midsection and up to chest level.
4. Lower the barbell back to the floor with control, maintaining a straight back and engaged core. Repeat for the desired number of repetitions.

Form tips

• Focus on leg drive to generate power from your lower body during the lift.
• Maintain a neutral spine to avoid rounding your back and prevent injury.
• Use your legs and hips to drive the barbell up, minimizing the strain on your lower back.