Barbell Clean Pull
Explosive power builder! Master the clean pull for Olympic lifts & a stronger back. Perfect your form and technique now.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Start: Place a barbell on the floor, securing weights as needed.
Position: Stand over the bar with feet shoulder-width apart. Squat down and grasp the bar with an overhand grip slightly wider than your shoulders.
Lift Preparation: Keep your back flat, chest up, and eyes forward. Brace your core.
Lift Execution: Drive through your heels, raise the bar while extending your legs and keeping it close to your body.
Mid-Lift: As the bar passes your knees, extend your hips and knees powerfully, shrugging your shoulders towards your ears.
Full Extension: Maintain grip, extend your body to allow the bar to travel upwards with momentum from your lower body and traps.
Apex and Lowering: Once the bar reaches its peak by your lower abdomen, achieve triple extension in your hips, knees, and ankles. Then, lower the bar back to the ground and reset.
Repetition: Perform the desired reps and sets, maintaining form and technique.
Safety: Warm up adequately and consider professional guidance to prevent injury.
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