Exercise Library
OLYMPIC LIFTSintermediate
Clean Pull
Keeps the most critical second pull and triple-extension explosion of the clean while removing the catch. Ideal for athletes who want to raise RFD but aren't ready for full cleans — a lower-technical-barrier way to strengthen synchronized hip-knee-ankle extension.
Glutes, hamstrings, quads, traps, core4-5 sets × 3-5 reps @80-100% clean 1RM
Coaching cues
- 1.Bar stays close, accelerating continuously from shins to hips
- 2.Arms act like ropes — don't bend the elbows early
- 3.Shrug hard after full hip extension
- 4.Reset stance each rep to keep quality
Detailed training method
[Steps]1. Bar against the shins→2. First pull (floor to knees, back angle constant)→3. Second pull (accelerate close to the hips)→4. Full triple extension + shrug→5. Pull the bar to chest height→6. Arms don't actively pull→7. Reset
[Common Errors]✗ Arms bend→they only transmit force ✗ Weak second pull→bar acceleration close to the body is key ✗ Too heavy→technique first
[Progressions]Light→moderate→heavy→hang→below knee→floor→on blocks
[Jump-Specific]The most critical clean derivative (second + third pull); focuses on lower-body drive explosiveness; extremely direct jump transfer
Related calculators
Related exercises
Power Clean
Pull the bar explosively from the floor to the front shoulders (caught in a quarter squat)
Hang Clean
Starting from mid-thigh (hang position), skip the first pull from the floor and perform the second and third pulls directly
Jump Shrug
From the hang position, perform triple extension plus a maximal shrug; the feet may leave the ground (jump), but the arms don't pull — the bar rises only from lower-body explosion