Primary
Full Body
Secondary
Hamstrings, Glutes, Traps
Equipment
Barbell
Difficulty
Intermediate
Type
Pull
Preview a first week that includes Clean Pull
MySetPlan shows you when to use Clean Pull, how many sets and reps to do, what to pair it with, and how to progress next week.
2-minute quiz · Unlock the full plan with a 7-day trial
Exercise guidance based on established strength-training principles and practical programming.
The clean pull isolates the pulling phase of the clean, allowing you to train explosive hip extension with heavier loads than your full clean. This accessory develops the power needed to accelerate the bar through the first and second pull.
When to use it
Use as Olympic lift accessory to develop pulling power.
Who it's for
Intermediate to advanced lifters working on cleans.
Focus on achieving full triple extension—hips, knees, and ankles all fully extended with a powerful shrug at the top. Keep the bar close to your body as it rises. Don't bend your arms early; let them stay long until after hip extension is complete.
Browse all full body exercises
Also targets: Hamstrings, Glutes, Traps
See where Clean Pull fits — preview your first week
We slot it into the right day with sets, reps, and progression you can follow.
Set up with barbell over midfoot in clean stance.
Grip the bar just outside your knees with hook grip.
Pull the bar by extending hips and knees explosively.
Shrug shoulders and rise onto toes at the top.
Focus on the pulling mechanics without catching.
Drive through the floor with your whole foot.
Keep your back flat throughout the pull.
Use this to build power for the full clean.
Use as a primary Olympic lift accessory to develop pulling power. Program after full cleans or as a standalone pulling day exercise. Load 100-110% of your best clean for 3-4 sets of 2-4 reps. Also effective for athletes needing pulling power without full clean technique.
Pulling with arms before hips extend fully.
Losing hip position during the Clean Pull changes the loading pattern and can reduce the intended work for your Glutes. Keep your hips aligned with the setup cues and move only through the range you can control.
Rounding the back during the initial pull.
Changing your back position during the Clean Pull can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Not achieving full triple extension at top.
Cutting the range of motion short on the Clean Pull can reduce the training stimulus for your Glutes. Use the largest comfortable range you can control without changing the intended setup.
Bar drifting away from the body during pull.
On an upper-body pulling movement like the Clean Pull, this mistake can shift work away from your Glutes. Keep your torso stable and guide the load through the intended pulling path.
Intermediate to advanced lifters working on cleans.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 4-5 sets of 3-4 reps. Rest 2 minutes between sets.
MySetPlan places Clean Pull inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
Try Gym Mode FreeMySetPlan picks the right exercises for your goals — like the Clean Pull — and builds them into a monthly program. Every set, every rep, planned out.
Preview My First Week2-minute quiz · Unlock the full plan with a 7-day trial
Clean Pull
Demo coming soon
Frequently Asked Questions About the Clean Pull
The Clean Pull primarily targets the Glutes, Hamstrings, Traps, making it an effective exercise for full-body development. Secondary muscles worked during the Clean Pull include Quadriceps, Core, providing additional training stimulus. Stabilizer muscles engaged include Lower Back, Forearms.
The Clean Pull is rated as intermediate difficulty, meaning it requires some training experience. Intermediate to advanced lifters working on cleans. Focus on proper technique and consider starting with easier variations.
For the Clean Pull, the recommended approach depends on your goals. 4-5 sets of 3-4 reps. Rest 2 minutes between sets. For strength, use 2-4 reps. For muscle growth, perform 4-6 reps. For endurance, complete 6-8 reps.
The Clean Pull typically requires a barbell, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
Good alternatives to the Clean Pull include: Power Clean, Hang Clean, Snatch-Grip Deadlift. These exercises target similar muscle groups as the Clean Pull and can be used as substitutes based on your equipment availability, gym setup, or training preferences.