Clean Pull

in Quadriceps Exercise

Main Muscle Worked: Quadriceps

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Clean Pull - Exercise Guide

Step 1

Place a barbell on the floor. Take a hold of it using an overhand or hook grip. Keep your arms straight at this point.

Step 2

Bend your knees and lower your hips. Your weight should be focused on your heels. Keep your back straight and chest up with your shoulders parallel with the barbell. This is your starting position.

Step 3

Lift the barbell by extending your knees while keeping your back straight. Do a jumping motion as it passes your knee. This will help you lift the barbell easier all the way up.

Step 4

For the second pull, extend your hips and shrug your shoulders. Do this in a jumping motion by extending your hips, knees, and ankles at the same time. At the end of the pull, your body should be leaning slightly to the back and arms are fully extended. Ensure that the full extension should be violent and abrupt so that you don’t prolong the extension.

Step 5

Slowly lower the barbell until you’re back to your starting position.

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