Exercise library · Traps
Barbell Clean Pull
The Barbell Clean Pull is a barbell exercise that targets the traps, with the hamstrings assisting. Follow the 7 steps below and watch the demo to check your form.
- Target muscles
- Traps
- Also works
- Hamstrings
- Equipment
- Barbell
- Body part
- Back, Upper legs
Step by step
- Stand with feet hip-width apart and grip the barbell just outside shoulder width.
- Hinge at the hips and keep your back straight with the bar close to your shins.
- Explosively extend your hips and knees while pulling the bar upward.
- Shrug your shoulders at the top of the pull and keep elbows pointed upward.
- Lower the bar back to the starting position under control.
- Maintain a neutral spine throughout the movement.
- Repeat for the desired number of repetitions.
Related exercises
One of 800 exercises in Bravel
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