Quadriceps
Clean Pull
A pulling drill that follows the clean's explosive extension but stops before the catch, training bar speed and power.
Primary musclesQuadriceps
Energy burned
≈ 44 kcalFor 3 × 8–12, rest 90s · ≈ 7.6 kcal/min
Estimate range 33–55 kcal (±25 %)
Muscle mass worked32 %
Effort during a set14.1 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Stand with the bar over your midfoot and your feet hip-width apart.
- 2Grip the bar just outside your knees and hinge with a flat back.
- 3Set your chest up and your shoulders over the bar.
How to perform
- 1Lift the bar off the floor with your legs.
- 2As it passes your knees, extend your hips aggressively.
- 3Shrug and let your elbows rise above the bar.
- 4Lower the bar under control and reset.
