Clean Pull
Quick Information
Category
Power
Difficulty
Intermediate
Equipment
Barbell, Bumper Plates
Primary muscle group
Gluteus Maximus, Hamstrings
Secondary muscle groups
Erector Spinae, Trapezius, Quadriceps
Movement pattern
Triple Extension Pull
Training goal
Rate of Force Development
Sport
General Athletic Development, Olympic Weightlifting, Football, Soccer, Rugby
Overview
Purpose. Overload the second pull and hip extension of the clean.
How it fits the system. An intermediate-level triple extension pull entry in the Power section, programmed to develop rate of force development. Related work in the library: Kettlebell Snatch and Kettlebell Clean.
Primary muscles
Gluteus Maximus, Hamstrings
Secondary muscles
Erector Spinae, Trapezius, Quadriceps
Movement pattern
Triple Extension Pull
Equipment
Barbell, Bumper Plates
Difficulty
Intermediate
How to Perform
- Set up exactly as for a clean with the bar over the middle of the foot.
- Take a clean grip and set the chest tall with tight lats.
- Push the floor away and keep the bar close as it passes the knees.
- Extend the hips, knees and ankles violently.
- Shrug and let the bar rise without pulling under it.
- Return the bar to the floor under control and reset.
Coaching Cues
- Finish the extension completely.
- Keep the arms long and relaxed.
- Reset the position before every rep.
Common Mistakes
- Bending the arms to pull the bar higher.
- Letting the bar swing away from the body.
- Leaning back excessively at the finish.
Progressions & Regressions
Progressions
Increase load above your best clean.
Regressions
Reduce load and focus on the pulling path.
When to Use It
When to use
As accessory work for the clean and for pulling power.
When not to use
With lower-back symptoms.
Programming
4 to 5 sets of 3 reps at 90 to 105 percent of the clean.
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