The clean pull also has a slightly different starting position. Also, unlike deadlifts, the weight travels in an “S” pattern (first pulling toward your body, then moving it slightly away, and bringing it back in for the finish). Clean pulls have you use much more explosiveness to propel the barbell up. With deadlifts, the goal is a slow and controlled repetition where the barbell travels in a straight vertical line ( 2). The bar speed and execution is the most notable difference between clean pulls and deadlifts. What is the difference between Clean Pull and Deadlift? These muscles play an essential role in holding onto the weight, making the clean pull a fantastic full-body activity. Finally, we have your shoulders, biceps, and forearms. Your abs, obliques, and transverse abdominis also work hard to keep you in a stable position as you lift and lower the barbell. These muscles keep you in position, and your trapezius gets more involved near the top as you shrug the barbell up. As you begin to raise the barbell, your quadriceps extend your knees, allowing your legs to become straight at the top position.Ĭlean pulls also involve your entire upper back musculature: rhomboids, latissimus dorsi, trapezius, and other muscles. Your hamstrings and glutes work hard to produce hip extension while your erector spinae contract to keep your back neutral. Specifically, the exercise works your hamstrings, glutes, and erector spinae. What muscles does the clean pull activate?Ĭlean pulls emphasize your entire posterior chain ( 1).

Lower the barbell slowly by first bringing your glutes back.

While doing so, shrug your shoulders to raise the bar even more – it should go slightly above your waist.

As the barbell keeps traveling up, forcefully drive your hips forward, fully extending your ankles, knees, and hips.

Once the barbell goes over your knees, initiate the second stage by forcefully pressing your heels into the floor as if you were trying to do a vertical jump.As the barbell travels up, extend your knees with your hips.Extend your hips and knees as you maintain your neutral back position.Take a breath and initiate the pull by digging your heels into the floor.Bring your shoulders back as much as you can to straighten your back, bring your shins against the bar, and pull the slack off the barbell.Bend forward and grab the barbell with an even overhand grip at shoulder-width distance.

Your back should be neutral with your chest out and arms to your sides.Your feet should be hip-width apart, and the barbell should be over the mid-foot. Stand in front of a loaded barbell, similar to how you would for a deadlift.

Pull up clean