Clean Pull

Imagine a bear preparing to toss a heavy log onto its back. With a strong stance and a mighty pull, the bear drives through its legs, extends its hips, and gives a powerful shrug, launching the log upward. The Clean Pull embodies this explosive movement, building the strength and coordination needed for a successful clean.

Instructions

1. Start with the barbell on the floor, feet hip-width apart.
2. Grip the barbell with a shoulder-width, overhand grip.
3. Keep your back straight and lower your hips, positioning yourself in a squat stance.
4. Lift the barbell by extending your hips and knees while keeping your chest up and back straight.
5. When the barbell reaches your knees, explosively extend your hips and pull the barbell up towards your chest.
6. Shrug your shoulders and rise onto your toes as you pull.
7. Lower the barbell back to the floor in a controlled manner.

Benefits

• Improves explosive power and strength
• Enhances coordination and timing
• Develops full-body strength
• Increases muscle mass in the posterior chain

Key Points

• Maintain a straight back throughout the movement.
• Engage your core to support your lower back.
• Drive through your heels to generate power.
• Keep the bar close to your body during the pull.

Common Mistakes

• Rounding the back
• Pulling with the arms too early
• Not fully extending the hips
• Allowing the bar to drift away from the body