Olympic lifts exercise
Clean Pull
Get the power stimulus of a clean without needing the rack position.
- Equipment
- Barbell, bumper plates, platform
- Sides
- Both sides together
- Positions
- All positions
- Tempo
- X0X0
Setup
Barbell on the floor with bumper plates, clean grip, feet hip-width.
How to do it
- Perform the first and second pull of a clean but do not catch the bar - finish tall on your toes with a full shrug, keeping the bar close to your body throughout.
- Do 3 to 5 sets of 3 reps at 90 to 110% of your clean 1RM.
- Because there is no catch, this is a good derivative for players with restricted wrist or shoulder mobility.
Coaching cues
- Finish tall on the toes with a full shrug
- Bar stays close to the body
- Extend fully before the arms bend
Common mistakes
- Bending the arms early, which turns it into an upright row
- Jumping the bar forward away from the body
Sets and reps by goal
| Goal | Load | Sets | Reps | Rest |
|---|---|---|---|---|
| Power | 90 to 110% of clean 1RM | 3 to 5 | 3 | 3 min |
Tempo X0X0: Every rep is fast: no slow lowering and no pauses.
Related exercises
- Mid-Thigh PullTrain the power position with the lowest technical demand of any Olympic derivative.
- Push JerkExpress overhead power with a receiving position under the bar.
- Power CleanDevelop whole-body explosive power through triple extension.
- Hang Power CleanTrain explosive triple extension without the floor-to-knee phase that stalls most beginners.
- Box JumpExpress concentric jumping power with a low landing cost.
- Countermovement JumpTrain and test elastic jumping power.