Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Upper Legs · Barbell
Barbell Clean Pull
Barbell Clean Pull is an intermediate compound strength exercise that works the quads (upper legs), with the upper back and shoulders assisting. It needs a barbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 7.3 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 7.3 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
Secondary muscles
- Upper Back · Trapezius, Rhomboids
- Shoulders · Deltoids
How to do Barbell Clean Pull
- Start in a squatted position with your feet shoulder-width apart, toes slightly pointed out, holding a barbell with an overhand grip, hands slightly wider than shoulder-width apart. The barbell should be on the floor in front of you.
- Begin the lift by pushing through your heels, extending your hips and knees to lift the barbell off the floor.
- As the barbell passes your knees, explosively extend your hips and knees while shrugging your shoulders and pulling the barbell to your midsection and up to chest level.
- Lower the barbell back to the floor with control, maintaining a straight back and engaged core. Repeat for the desired number of repetitions.
Form tips
- Focus on leg drive to generate power from your lower body during the lift.
- Maintain a neutral spine to avoid rounding your back and prevent injury.
- Use your legs and hips to drive the barbell up, minimizing the strain on your lower back.
Barbell Clean Pull alternatives
More quads exercises
Barbell Clean Pull FAQ
What muscles does Barbell Clean Pull work?
Barbell Clean Pull mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus, gluteus mideus and Biceps Femoris). The upper back and shoulders work as secondary muscles.
What equipment do you need for Barbell Clean Pull?
You need a barbell.
How many sets and reps of Barbell Clean Pull should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Clean Pull good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Barbell Clean Pull burn?
About 7.3 calories per minute for a person of around 70 kg, based on a MET value of 6. Ten minutes of work is roughly 73 calories; heavier people burn more.
What is a good alternative to Barbell Clean Pull?
Other exercises for the quads include Kettlebell Sumo Deadlift With High Pull, Kettlebells Sumo Deadlift With High Pull, Pull Sled or Dog Sled Push and Ski Ergometer Cross Country Ski Jump Squat Pull.
For developers
Use Barbell Clean Pull in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_5J3U5A" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_5J3U5A", "name": "Barbell Clean Pull", "model": "male", "counterpartId": "ex_WQ3RQG", "target": "Quads", "equipment": "Barbell", "media": { "mp4": "https://…/ex_5J3U5A/mp4-720.mp4?…", "poster": "https://…/ex_5J3U5A/poster.jpg?…" } }