The clean pull is a segment of the full clean that focuses on the explosive pulling phase of the movement. This exercise helps develop power and proper pulling mechanics for Olympic weightlifting movements.
Step by step guide:
- Set up as you would for a clean, feet hip-width apart
- Grip the bar at shoulder width
- Start with bar at mid-shin, back flat, chest up
- Pull bar explosively upward keeping it close to body
- Extend hips, knees, and ankles forcefully (triple extension)
- Shrug shoulders at top of movement
- Bar should reach about chest/nipple height
- Control the bar back to starting position
- Perform 3-5 repetitions for 4-5 sets
Tips
Focus on explosive power generation. Keep the bar close to body throughout movement. Drive through full foot, finishing on toes. Timing of triple extension is crucial. Stay over the bar until full extension.
Benefits
Develops explosive power and speed. Improves pulling strength for Olympic lifts. Enhances triple extension power. Builds coordination and timing for clean technique. Strengthens posterior chain muscles.
Prevention
Maintain proper back position throughout pull. Don’t let bar drift away from body. Avoid pulling with arms too early. If experiencing back pain, check form or reduce weight. Those with back injuries should avoid until cleared by healthcare provider.
