Olympic LiftsIntermediate
Clean Pull
A clean-grip pull from the floor through full extension with a shrug, without catching the bar. It builds pulling strength and position for the clean.
Primary muscles
- Hamstrings
- Glutes (Gluteus Maximus)
- Traps (Trapezius)
- Lower Back (Erector Spinae)
Secondary muscles
- Quadriceps
- Calves (Gastrocnemius)
- Forearm Flexors
- Rhomboids
- Sets
- 3–5
- Reps
- 2–5
- Rest
- 90–180s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.