How to Do Barbell Clean Pull

Barbell Clean Pull is a full body exercise using barbell, listed as advanced in the A90 Training Club catalogue.

Primary muscle

Full body

Equipment

Barbell

Difficulty

Advanced

01 / Move with control

How to perform

How to do Barbell Clean Pull

  1. 01Standardize the starting position with the barbell over the mid-foot and hips slightly higher than the knees.
  2. 02Pull the barbell off the floor by extending the knees, keeping the back angle constant until the bar clears the patella.
  3. 03Violently extend the hips and knees while shrugging the shoulders toward the ears as the bar reaches the upper thighs.
  4. 04Allow the heels to leave the floor during the peak of the extension but do not attempt to catch the bar.
  5. 05Guide the barbell back to the floor under control to reset for the next rep.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Barbell Clean Pull

Primary Stabiliser Inactive

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Primary movers

  • Chest Pushes the arms forward and across the body.
  • Core Stabilises the spine and transfers force.
  • Quads Extends the knee, driving squats, lunges and jumps.
  • Front delts Raises the arm forward and overhead.
  • Biceps Bends the elbow and curls weight toward the shoulder.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

The bar must remain in contact with the thighs throughout the second pull to prevent the weight from drifting forward.

Same coaching engine used inside the A90 app

05 / FAQ

Barbell Clean Pull questions

What muscles does Barbell Clean Pull work?

Barbell Clean Pull is catalogued as a full body exercise in A90 Training Club, with the full body as its primary muscle group.

How do you do Barbell Clean Pull correctly?

Standardize the starting position with the barbell over the mid-foot and hips slightly higher than the knees. Pull the barbell off the floor by extending the knees, keeping the back angle constant until the bar clears the patella. Violently extend the hips and knees while shrugging the shoulders toward the ears as the bar reaches the upper thighs. Allow the heels to leave the floor during the peak of the extension but do not attempt to catch the bar. Guide the barbell back to the floor under control to reset for the next rep.

What is the A90 coach tip for Barbell Clean Pull?

The bar must remain in contact with the thighs throughout the second pull to prevent the weight from drifting forward.

Is Barbell Clean Pull suitable for beginners?

Barbell Clean Pull is rated advanced in the A90 Training Club catalogue.

What equipment do you need for Barbell Clean Pull?

Barbell Clean Pull uses barbell.

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