Core Knowledge

Movements

Contents

Clean Pull - Floor (Slow)

January 12, 2009

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

Tags: Power, Barbell, Strength, Upper Body Pull

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