Clean High Pull
Quick Information
Category
Power
Difficulty
Intermediate
Equipment
Barbell, Bumper Plates
Primary muscle group
Trapezius, Deltoids
Secondary muscle groups
Gluteus Maximus, Hamstrings, Erector Spinae
Movement pattern
Triple Extension with High Elbow Pull
Training goal
Rate of Force Development
Sport
Olympic Weightlifting, General Athletic Development, Football, Rugby, Sprinting, Basketball
Overview
Purpose. Overload the second pull and train a fast, vertical finish.
How it fits the system. An intermediate-level triple extension with high elbow pull entry in the Power section, programmed to develop rate of force development. Related work in the library: Dumbbell Clean and Jerk and Tall Snatch.
Primary muscles
Trapezius, Deltoids
Secondary muscles
Gluteus Maximus, Hamstrings, Erector Spinae
Movement pattern
Triple Extension with High Elbow Pull
Equipment
Barbell, Bumper Plates
Difficulty
Intermediate
How to Perform
- Set up with a clean-width grip.
- Pull smoothly to the knee, shoulders over the bar.
- Extend the hips, knees and ankles, then pull the elbows high and outside.
- Return the bar under control.
Coaching Cues
- "Hips finish first."
- "Elbows to the ceiling."
- "Bar stays on the body."
Common Mistakes
- Bending the arms too early.
- Leaning back excessively at the finish.
Progressions & Regressions
Progressions
Progress to power clean or clean.
Regressions
Clean pull, or a mid-thigh high pull.
When to Use It
When to use
Power development where the front rack is limited by wrist or elbow restriction.
When not to use
Shoulder pain in high-elbow positions.
Programming
3 reps, 4–5 sets, 70–95% of clean, 2 minutes rest.
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