The Clean Pull is a weightlifting exercise that involves three lifting stages to activate muscles across your body. Clean pulls are an excellent way for those new or returning from injury as they provide more range of motion than deadlifts or squats without any impact on joints.”
The Clean Pull is a great exercise for building strength in your back, grip, and hamstrings. It also helps strengthen the muscles around the shoulder blades, which are often neglected in workouts. The Clean Pull can be performed with either free weights or resistance bands, depending on what you have available. After reading this blog post, you will know how to perform a clean pull correctly, as well as some of its benefits!
Clean Pull Exercise: How to Perform
Use a weight that you can control for 2–5 sets of 3–5 repetitions for clean pulls. Please choose the right amount, so it’s challenging but not too much, and exercises are done with good technique throughout all sets!
- Stand with your feet shoulder-width apart and a slight bend in the knees, directly over top of the barbell. Your posture should be tall while standing behind it as if you were holding an egg under your chin; hold for one minute without breaking form at first, then gradually increase time duration each day until reaching five minutes or more!
- Evenly distribute your weight, grip the floor with one foot, and then press into a stable position. Your arms should remain long by sides as you bend at the elbow slightly while exhaling deeply before lowering yourself toward an overhead barbell-the perfect way to start off any workout!
- To perform a hip hinge, start by hinging from your hips and bending at the knees until they are near or close to touching the barbell. You should keep both feet planted firmly on either side of you while maintaining good form with shoulders in line vertically beside each other so that no slouching occurs while lowering yourself down toward it.
- Placing the barbell across your shoulders, grab it with an overhand grip and a wider than shoulder-width distance from one another. Exhale as you sit back into this position to make sure that all weight is on top of elastic ends for safety purposes; then inhale deeply while rotating your arms outward towards their respective sides before beginning each repetition by thrusting chest up high above hips (and knees) at the same time watching out below, so nothing gets stuck).
- Keeping your shoulders over the bar and maintaining a low back angle, start to push up by extending through both feet. This should cause you to rise with your chest out while also straightening your hips at the same time-don’t bend too far forward or round into an arch!
- As you bend at the knees and raise your body to an upright position, explode as if jumping. Even when extending from this initial jump-start, your shoulders should stay over the barbell.
- The barbell should be lifted over your head with an explosive motion. The elbows point out, and the shoulders are shrugged up to meet them from below for this movement to work correctly.
- Lower the barbell to your chest in a controlled manner and set up for another repetition.
Benefits of the Clean Pull Exercise
Clean pulls increase your power in the gym by using a triple extension movement. This is great for improving sprinting and swimming skills because it boosts force production with practice!
Clean pulls are a great way to increase your strength and power. They allow you the opportunity for more weight, with the added explosion that builds on what would otherwise be performed in an overhead position as well!
Clean pulls are a must for anyone who wants to improve their performance during Olympic weightlifting exercises. The clean pull will help you balance and mobility, essential in more complex movements, like power snatches or cleans & jerks.