Clean Pull

The Clean Pull is a key Olympic weightlifting drill that reinforces explosive hip extension and bar speed. It mimics the first and second pulls of a clean without the catch, making it great for technique and power development.

Instructions

1. Start with a barbell near your shins and grip it just outside your legs.
2. Lower your hips, brace your core, and keep your back flat.
3. Drive through your heels to extend your knees while keeping the back angle steady.
4. As the bar reaches mid-thigh, explosively extend your hips, knees, and ankles.
5. Let your arms remain straight — the speed should come from the lower body.
6. Fully extend at the top, then lower the bar with control. Do not pull with your arms.