How to do the Clean Pull, step by step
- Get into your clean starting position.
- Lift the bar to above your knees, keeping the same back angle.
- Explosively extend your hips, knees, and ankles.
- Shrug your shoulders hard at the top, arms staying long.
- Lower the bar under control.
Common mistakes and how to fix them
- Arms bendthe pull comes from your legs and hips, keep your arms long
- Hips shoot up firstlift your chest and hips together
- Incomplete extensionpull all the way to full extension
How to scale the Clean Pull
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- Clean Pull from the hang
- Clean Deadlift without the explosive phase
- Lighter bar
These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.