Clean Pull
Trains the full body. You need a barbell. One of our free programs uses it.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Clean Pull
These numbers are counted from the programs themselves, not averaged off the internet.
1of our 50 programs use it
3×3–4the shape they run most (1 session)
2:30typical rest between sets
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| Olympic Lifter | Snatch & Squat | 3×3–4 | Double: reach rep ceiling on all sets → +5 kg, deload 10% after 2 misses |
Where a program carries a progression rule, Durata moves the weight for you.
See it in action
Watch the Clean Pull progress week by week
A full run of a program built around it, session by session, in the real app.
Technique
How to do the Clean Pull
- Start in a squatted position with your feet shoulder-width apart, toes slightly pointed out, holding a barbell with an overhand grip, hands slightly wider than shoulder-width apart. The barbell should be on the floor in front of you.
- Begin the lift by pushing through your heels, extending your hips and knees to lift the barbell off the floor.
- As the barbell passes your knees, explosively extend your hips and knees while shrugging your shoulders and pulling the barbell to your midsection and up to chest level.
- Lower the barbell back to the floor with control, maintaining a straight back and engaged core. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Focus on leg drive to generate power from your lower body during the lift.
- Maintain a neutral spine to avoid rounding your back and prevent injury.
- Use your legs and hips to drive the barbell up, minimizing the strain on your lower back.
Substitutes
Swap Clean Pull for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Clean Pull for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.