Clean Pull
The Clean Pull is an explosive strength exercise that isolates the pulling phase of the clean without the catch. It targets the posterior chain, traps, and quads to develop power production and improve Olympic lifting technique.
Because the Clean Pull is a high-velocity movement that taxes the central nervous system, our AI analyzes your HRV and sleep data to determine if your body is ready for peak power output or if you need to reduce intensity. By tracking your RPE and load over time, the app ensures you are using a weight that allows for true explosive speed rather than grinding through reps, which is critical for power development. Additionally, if you report lower back tightness, the system can instantly substitute less compressive variations to maintain training momentum safely.
Form Cues
- Start with hips low, chest up, and back flat
- Drive through your full foot to extend hips and knees explosively
- Keep the barbell close to your body throughout the pull
- Shrug your shoulders forcefully at the peak of extension
- Extend onto your toes to achieve full triple extension
- Don't bend your elbows early to pull the bar up
- Don't let your back round or shoulders roll forward
- Don't let the bar drift away from your thighs
- Don't lean back excessively at the top of the movement
- Don't attempt to catch the bar; simply control the descent
Common Mistakes
- Pulling with arms instead of hips
- Rounding the lumbar spine
- Bar path drifting forward
- Incomplete hip extension
- Lack of explosive intent
Muscles Worked
This exercise is a powerhouse for the posterior chain, heavily recruiting the glutes, hamstrings, and erector spinae to generate upward force. The quadriceps are essential for the initial leg drive off the floor, while the upper trapezius works intensely during the final explosive shrug phase.
Primary
Secondary
Get Personalized Coaching for Clean Pull
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.