Exercise guide
Clean Pull
The Clean Pull uses the pulling phases of the clean without a catch. The bar moves from the floor through controlled knee extension and then accelerates as the hips, knees, and ankles extend. The quadriceps, glutes, hamstrings, back, traps, forearms, and grip all contribute.
Training context
Using the Clean Pull in training
Clean pulls can strengthen the bar path and extension used in the clean while allowing more load than a full clean. They can also be used to practice keeping the arms straight until the legs and hips finish driving.
Because there is no catch, the repetition ends after full extension and the bar returns to the floor. The top should remain powerful but controlled rather than turning into a backward lean.
Technique overview
Finish the extension before using the arms
Begin with the bar close to the shins and shoulders slightly ahead of it. Push through the floor while maintaining the back angle, then accelerate as the bar reaches the thighs. Extend through the hips, knees, and ankles with the arms remaining long. Allow the shoulders to shrug naturally, then guide the bar down and reset before the next pull.
Treat this as an overview and use a range, pace, and setup you can control.