Barbell Clean Pull

Default prescription & biomechanics

Primary muscles

Hamstrings

Secondary muscles

Erector Spinae, Traps, Forearms

Equipment

Barbell

Movement pattern

Hinge (Pull force)

Difficulty

Intermediate

Working rep range

5-8 reps per set

Between-set interval

150 seconds rest

Step-by-step coaching cues

1. Stand with feet hip-width apart, barbell over mid-foot
2. Grip the bar slightly wider than shoulders, hips low, chest up
3. Lift the bar off the floor by extending hips and knees
4. As the bar passes the knees, explosively extend hips, knees, and ankles

Joint & safety considerations

No specific joint contraindications are flagged for Barbell Clean Pull. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.

Biomechanical alternatives & swaps

Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.

Exercise	Relationship	Equipment
45-Degree Glute-Ham Back Extension	Bodyweight swap	Bodyweight
Bodyweight Feet Elevated Staggered Glute Bridge	Bodyweight swap	Bodyweight
Heavy Kettlebell Romanian Deadlift	Kettlebell swap	Kettlebell
Kettlebell Deadlift	Kettlebell swap	Kettlebell
Kettlebell Kickstand One Leg Deadlift	Kettlebell swap	Kettlebell
Kettlebell One Legged Deadlift	Kettlebell swap	Kettlebell

From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.