Target Muscles
| Basic Muscle Groups |
|---|
| Hamstrings (Main Target) |
| Upper-back |
| Lower-back |
| Forearms |
| Advanced Muscle Groups |
|---|
| Glutes (Main Target) |
| Latissimus-dorsi |
| Erector-spinae |
| Erector-spinae |
| Trapezius |
| Biceps |
Difficulty
Steps
Start with the barbell on the floor and stand with your feet hip-width apart, toes under the bar.
Bend at the knees and hips to grip the bar with hands shoulder-width apart, palms facing towards you.
Keep your back flat, chest up, and shoulders back as you lift the bar by extending your hips and knees.
Focus on explosive power as you pull the barbell up to chest height, using a shrug motion with your shoulders.
Lower the barbell back to the starting position under control.
Benefits
The barbell clean pull is an excellent exercise for developing explosive power in the hamstrings, glutes, and lower back. It also strengthens the grip and engages the trapezius and biceps.
Equipments
