Clean Pull

What it is

This dynamic barbell movement focuses on developing explosive power from the floor. You'll primarily work your quadriceps, along with significant engagement from your glutes, hamstrings, and lower back. It’s excellent for building strength and speed for pulling heavy weight.

Technique tips

• Start with your shoulders slightly in front of the bar.
• Drive through your heels during the initial pull.
• Maintain a consistent back angle above the knees.
• Explosively extend hips, knees, and ankles upward.
• Keep your arms straight; do not actively pull the bar.
• Finish with a quick, full body extension.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.