The Clean pull is the most common clean-related strength exercise
Performing the exercise:
- Set your clean starting position tightly and initiate the lift by pushing with the legs against the floor.
- Shift your weight back slightly more toward the heels as the bar separates from the floor, and maintain approximately the same back angle until the bar is at mid-thigh.
- At mid- to upper-thigh, your shoulders should be at least slightly in front of the bar. Accelerate the bar aggressively with violent leg and hip extension, keeping the bar close to the body and allowing it to contact at the upper thighs.
-The movement should be directed vertically with a focus on extending the body upward, although to maintain balance, it will be leaned back slightly. The arms are not engaged in the movement, but remain relaxed in extension.
-The shoulders should be shrugged up somewhat after the completion of leg and hip extension to continue the bar’s upward path and allow it to stay against the body.
-The aggressiveness of the push against the ground should result in the lifter’s heels rising off the floor as the extension is complete