Barbell Clean Pull
The Barbell Clean Pull is a powerful movement that targets the posterior chain and improves explosive strength.
- Stand with your feet hip-width apart, barbell over the midfoot.
- Grip the barbell with a shoulder-width grip, keeping your back straight.
- Initiate the lift by extending your hips and knees simultaneously.
- Pull the barbell upward, keeping it close to your body.
- Finish by shrugging your shoulders at the top of the movement.
How to perform the Barbell Clean Pull
- Set up. Set up in a stable, balanced starting position appropriate for the Barbell Clean Pull using your barbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your primary working muscles.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your working muscles rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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