Hingecompound
BARBELL CLEAN PULL
Custom Training: Barbell Clean Pull. One controlled movement out and back counts as one repetition. Train both sides equally for unilateral variants.
HOW TO PERFORM
- 1
Use a clean-width grip and extend the hips and knees while keeping the bar close; finish the pull without catching it.
- 2
Drive through the feet and extend the hips and knees, finishing tall with the arms long and the bar close.
- 3
Lower the bar under control without attempting a rack or overhead catch.
THE STANDARD
Custom Training: Barbell Clean Pull. One controlled movement out and back counts as one repetition. Train both sides equally for unilateral variants.
COACHING CUES
Keep the bar close and coordinate the leg and hip extension.
COMMON MISTAKES
Bending the arms early or allowing the bar to drift away.
300WOD STANDARDS
Foundation
Hoplite
Elite
Spartan
CUSTOM TRAINING ONLY
EQUIPMENT
Barbell