Setup and loading
Clean grip.
How to do the clean pull step by step
- Bar against your shins.
- Pull off the floor and, once past the knees, extend forcefully.
- Shrug at the top.
Form cues
- Full extension
- Keep the bar close
Common mistakes
- Bending your arms early
Advertisement
Sets and reps for your goal
Power
4-6 x 2-5 · full rest3-6 sets of 1-5 reps with light or moderate loads (30-60% of your max on the main lifts), or with a ball or your bodyweight. Rest 2 to 3 minutes.
Every rep at the highest possible speed. As soon as you notice it moving slower (a 10-20% velocity loss), end the set. Train power fresh, never fatigued.
Max Strength
4-5 x 3-6 · rest 2-3 min3-6 sets of 1-6 reps at 80-90% of your max (1RM). Rest 2 to 5 minutes.
Leave 1-3 reps in reserve. If your technique breaks down, lower the weight: strength is built with good reps.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
0 of 2
Sports it suits
Gear for this exercise
- Olympic barbell and platesTo keep progressing on the big lifts with heavy loads.
As an Amazon Associate, Muscle Atlas earns from qualifying purchases.
Variations and similar exercises
Advertisement