Barbell Clean Pull
Gym Exercise Card
Equipment
The barbell clean pull is a powerful exercise aimed at enhancing explosive strength and power. It involves pulling a barbell from the ground to hip height with force, primarily targeting the lower body and back muscles. This movement is beneficial for athletes seeking to improve their lifting capabilities and dynamic performance.
How to do it
- Start with your feet shoulder-width apart and the barbell on the ground in front of you.
- Bend at your hips and knees to grasp the barbell with an overhand grip.
- Lift the barbell by extending your hips and knees in an explosive motion, pulling the bar upward.
- As the barbell reaches hip height, shrug your shoulders upward while keeping your core engaged.
- Lower the barbell back to the starting position under control.
Muscles worked
Primary Erector Spinae Gluteus Maximus Quadriceps
Secondary Deltoid Anterior Gastrocnemius Hamstrings Trapezius Middle Fibers Trapezius Upper Fibers
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