Barbell Clean Pull
- Zielmuskel
- —
- Equipment
- Barbell
- Körperregion
- Weightlifting
- Typ
- Strength
The barbell clean pull is an Olympic-weightlifting movement that builds explosive pulling power for the clean. It's essentially a clean without the catch: you pull the bar from the floor and extend powerfully through the hips, legs, and back, but stop before racking the bar on your shoulders. Weightlifters use it to train a strong, well-positioned pull and to overload the lift's first and second phases.
Barbell Clean Pull: So führst du sie aus
- 1Stand with your feet about hip-width apart, the bar over the middle of your feet and close to your shins.
- 2Grip the bar at roughly shoulder-width with a hook grip or overhand grip, arms straight and relaxed.
- 3Set your start position: hips above your knees, chest up, back flat, shoulders slightly in front of the bar.
- 4Begin the pull by pushing your feet into the floor and lifting the bar smoothly off the ground, keeping it close to your legs.
- 5As the bar passes your knees, keep your back angle steady and shift your weight onto the whole foot.
- 6Once the bar reaches mid-thigh, extend explosively through your hips, knees, and ankles, staying tall and keeping the bar close.
- 7Finish by shrugging the shoulders and letting your arms pull last, with the bar travelling straight up but without catching it.
- 8Control the bar back down to the floor and reset your start position before the next rep.
Technik-Tipps
- Keep the bar close to your body throughout the pull; a bar that drifts forward kills power and pulls you off balance.
- Stay flat-backed and braced from the floor to the finish, leading the lift with your chest rather than your hips.
- Think of the explosive finish as a jump straight up, driving through the full foot rather than rocking onto your toes early.
- Use a hook grip (thumb under the fingers) to hold heavier loads securely without your grip failing.
- Lift inside a platform or rack area with clear space, and use bumper plates so you can lower or drop heavy bars safely.
Häufige Fehler
- Rushing the bar off the floor with the hips, which throws the bar forward and wastes the power you need at the top.
- Bending the arms early to pull the bar up, which robs the legs and hips of leverage and can strain the elbows.
- Letting the bar swing away from the body, which shifts the load onto your lower back and breaks your balance.
- Rounding the lower back in the start position, which loads the spine unsafely under heavy weight.
- Going up onto the toes too soon, which cuts the leg drive short and leaves you off balance at the finish.
Häufig gestellte Fragen
What is the barbell clean pull used for?
It develops the pulling power and positions used in the clean. Because you skip the catch, you can pull heavier or focus purely on a strong, balanced extension from the floor to the finish.
How is the clean pull different from a clean?
A clean pull ends after the explosive extension and shrug, while a full clean continues by pulling under the bar and catching it on the shoulders. The clean pull lets you train the pull alone, often with heavier loads.
How wide should my grip be?
Use the same grip you would for a clean, roughly shoulder-width apart. This keeps the bar close to your hips at the top and matches the position you train for the full lift.
Is the clean pull good for beginners?
It can be, since it teaches the pull without the harder catch phase. Start light, master a flat back and a close bar path, and progress the weight only once your positions are solid.
How many sets and reps should I do?
As a strength and power builder, 3–5 sets of 2–4 crisp reps works well. Keep the reps explosive and stop the set when your speed or positions start to break down.
