What equipment do you need for the clean pull?

You need barbell to do the clean pull.

What is a good clean pull?

For men, a good clean pull is about a 255 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 102.5 lb and elite lifters pass 445 lb. For women, the standards run from about 72.5 lb to 187.5 lb. The tier table above lists every rank from Bronze to Champion.

Legs · Barbell

Clean Pull

How to do the clean pull, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Equipment: Barbell
Difficulty: Advanced
Logged as: Weighted reps
Movement: Hinge
Mechanic: Compound

Find more:Quads exercises Barbell exercises

How to do it

Stand with the weight at your feet and grip it shoulder-width apart. Lift the weight by extending your hips and knees, then shrug and pull yourself under it to catch it in a front rack position. Stand up straight before lowering the weight.

1Start with the bar at mid-shin and extend your hips and knees explosively; you should feel your glutes, hamstrings, and quads driving the bar upward
2As the bar rises, shrug your shoulders and come up onto your toes to feel your traps engaging
3Keep the bar close to your body for an efficient, powerful pull

Common mistakes

Don't pull with your arms too early, let your lower body generate the momentum
Avoid letting the bar drift away from your body or swing out in front
Don't round your back or jerk the weight off the floor

Muscles worked

The clean pull mainly works the quads and glutes, with the triceps, upper traps, upper abs, lower abs, hamstrings, front delts, upper chest, lats, lower back, calves, and side delts assisting.