Clean Pull (Barbell)
The pull of a clean without the catch: lift a barbell from the floor and extend the body hard, keeping hold of the bar. Also called Clean Pull.
- Pattern
- Hip hinge
- Equipment
- Barbell
- Works
- Upper back, glutes, hamstrings, lower back
- Loads
- Shoulders, wrists, hips, knees, ankles, lower back
If something hurts
Not medical advice. Sharp pain, numbness or swelling needs someone qualified to look at it.
Each swap below spares one joint.
Shoulder Rack Pull (Barbell)
Same pull with no shrug, so the shoulder stays still.
How Swolver coaches it
This lift is read from your own sessions. When it goes flat for four weeks, Swolver names the likely cause in plain words, such as weekly sets that dropped, and the one change to make. The rules are all on the method page.