Barbell Clean Pull

Note: This is just a visual reference — it may vary depending on your setup.

Strength Full Body

Full Body

Muscle Activation

Shoulders · Trapezius

80%

Hamstrings · Quadriceps

20%

Equipment

Barbell

Setup / Starting Position

Stand with your feet hip-width apart, toes pointing forward.
Hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart.

Exercise Position

Bend your knees and hinge forward at your hips, keeping your back flat and chest up.
Hold the barbell in front of your thighs with arms fully extended.

Form & Performance

Inhale and explosively pull the barbell upwards towards your hips, using the power from your legs and hips.
Keep the barbell close to your body and maintain a strong grip.