Clipped in, I pull through the bottom of the pedal stroke, enough that now when I ride a bike not clipped in I tend to pull my foot backwards off the pedal at the bottom.

I don't consciously pull up a lot except when climbing a short hill, it gives a nice boost to the pedal rpms and my speed but of short duration. I do try to visualize my feet moving in circles, I think that helps too. Be sure you are very comfortable riding clipped in and not falling before you devote too much attention to this other stuff though!