Which muscles does the clean pull work?

The clean pull mainly works your traps, glutes and hamstrings. It also involves your lower back.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the clean pull in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Clean Pull: how to do it and muscles worked

The clean pull mainly works your traps, glutes and hamstrings, with help from your lower back. You need a barbell.

Muscles worked

Main

Helping

Lower back

How to do the clean pull

1
Stand with feet hip-width apart, bar over mid-foot, grip just outside the knees. Keep your chest up, back flat, and shoulders slightly over the bar.
2
Push the floor away to lift the bar past your knees, then extend your hips and shrug your shoulders hard, pulling the bar up toward your lower ribs. Stay on your feet.
3
Lower the bar with control back to the floor. Breathe in and brace before each pull. Keep the bar touching your thighs as it moves.

Form tip: Keep your arms straight until the hips and shoulders have finished. The bar stops at the ribs; do not catch it on your shoulders.

Common questions

Which muscles does the clean pull work?: The clean pull mainly works your traps, glutes and hamstrings. It also involves your lower back.
What equipment do I need for the clean pull?: You need a barbell.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the clean pull in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More traps exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.