The Clean Pull from the floor is being used to develop power via efficient energy transfer of the total body musculature. Regular and proper execution of the exercise will enhance the player’s stroke production and athletic capabilities. Therefore, having powerful total body musculature is desirable. The video and detailed exercise description below will inform you on how to perform this exercise safely with good form.



Stance: Neutral stance, feet are parallel and shoulder-width apart. Barbell is touching chins.

Grip: Arms are outside the legs, grabbing the bar, palms facing down.

  1. Slightly bend knees and flex hips to about 90˚
  2. Lean back keeping the weight on the heels, head looks up and chest is pushed out so that the back is completely straight.

Exercise is completed in two pulling phases; first phase is slow, second phase explosive.

  1. First phase slowly elevates the bar until bar reaches the knees.
  2. Now, second phase, jump upward extending the body and shrug shoulders to pull the barbell upward close to the chest with the elbows laterally raised shoulder-height.
Targeted Musculature
  • Quadriceps
  • Hamstring
  • Gluteals
  • Calves
  • Trapezius
Common Errors
  • Proper posture in starting position is compromised by keeping the head down, which leads to a convexly curved spine in the thoracic region (shoulder blades).
  • Exercise is performed at constant speed where the bar is pulled quickly from the ground all the way to the chest – no explosive phase.

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