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- Difficulty
- Advanced
- Movement type
- Strength
- Primary muscles
- Biceps Glutes Quadriceps
- Equipment
- Barbell
Barbell Clean Pull
4 steps Updated 29/08/2026
Barbell Clean Pull is a free weights exercise targeting Quadriceps (Quadriceps Femoris), Glutes (gluteus maximus, gluteus mideus) using Barbell.
Step by step
How to perform it
- Start in a squatted position with your feet shoulder-width apart, toes slightly pointed out, holding a barbell with an overhand grip, hands slightly wider than shoulder-width apart. The barbell should be on the floor in front of you.
- Begin the lift by pushing through your heels, extending your hips and knees to lift the barbell off the floor.
- As the barbell passes your knees, explosively extend your hips and knees while shrugging your shoulders and pulling the barbell to your midsection and up to chest level.
- Lower the barbell back to the floor with control, maintaining a straight back and engaged core. Repeat for the desired number of repetitions.
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Variations and related exercises
4 Corners Side Step
Alternate Sprinter Lunge
Alternating Lunge With Rotation
Archer Step Back
Last updated: 29/08/2026
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Barbell Clean Pull
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