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Core Knowledge
Movements
Contents
Clean Pull - Floor (Slow)
Starting Position
- Squatting with feet "shoulder slightly wider than hip width apart" while grasping bar against the shins with an overhand grip
- Back is flat with chest up, shoulder blades squeezed together with arms straight
Procedure
- With a medium to slow pace raise the bar by standing up
- As the bar clears the knees, continue extending the hips, knees and ankles and immediately follow by shrugging the shoulders
- Hold position for 2 -3 seconds and return to start position, repeating for prescribed number of repetitions
Coaching Keys
- Make sure good posture is maintained throughout the lift, not letting the shoulders rise before the hips
- Make sure the shrug of the shoulders does not happen until the bar reaches high on the thigh
You Should Feel It
- Working the entire body
