Clean Pull

Legs · Barbell

How to do it

Clean setup: bar on the floor against your shins, overhand or hook grip outside your legs, hips down and back flat. Pull with your legs and, as the bar passes your thigh, **extend hips, knees and ankles with everything you have** and shrug, letting the bar travel as high as it travels. There is no catch: you finish on your toes with the bar high. It takes more weight than a clean and trains only the pull. The classic mistake is bending the elbows: here your arms are ropes.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Forearms, Glutes, Back

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