Core Knowledge

Movements

Contents

Clean Pull - Floor

January 14, 2009

Starting Position

  • Squatting with feet "shoulder slightly wider than hip width apart" while grasping bar against the shins with a 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, explosively extend the hips, knees and ankles and immediately follow by rapidly shrugging the shoulders upward followed by the elbows
  • Return to start position and repeat for prescribed number of repetitions

Coaching Keys

  • Make sure good posture is maintained throughout the lift
  • Do not begin pull with upper body until hips are fully extended

You Should Feel It

  • Working the entire body

Tags: Weight Plates, Power, Lower Body Push, Barbell, Strength, Upper Body Pull

See Also

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