Clean Pull: How-to, Tips & More
The Clean Pull is a intermediate compound exercise for your glutes. You do it with barbell. It is a good fit when your goal is strength.
Besides the glutes, it also works your hamstrings, traps and quads, so it fits well in a session that trains those muscles together.
Muscles worked
Glutes
Primary
Hamstrings
Secondary
Traps
Secondary
Quads
Secondary
How to do the Clean Pull
- Set up as for a clean with the bar over your midfoot.
- Push the floor away and keep the bar close as it passes your knees.
- Extend your hips and knees hard and shrug at the top.
- Lower the bar back to the floor with control.
Clean Pull tips
- Do not bend your arms. This trains the pull, not the catch.
Sets and reps
Most lifters do well with 2 to 5 reps per set, and 2 to 5 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range.
Equipment
Barbell
Type
Compound
Clean Pull alternatives
More glutes exercises
45 Degree Back Extension
Back extension bench
Band Deadlift
Resistance band
Band Pull Through
Resistance band
Barbell Reverse Lunge
Barbell
Bodyweight Hip Thrust
Bench
Cable Glute Kickback
Cable machine
Frequently asked questions
What muscles does the Clean Pull work?
The Clean Pull mainly works your glutes, with help from your hamstrings, traps and quads.
How many sets and reps should I do?
A good starting point is 2 to 5 reps per set, and many lifters get the best results between 2 to 5 reps. Use a weight that leaves one or two reps in reserve.
Is the Clean Pull good for beginners?
It is rated intermediate, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Clean Pull?
You need barbell.
Add Clean Pull to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon