#Clean Pull Technique

Do you use clean pulls in training?🤔 . The clean pull is one of the most commonly used strength exercises for a weightlifter. The pull should mimic the exact set up and bar path of your full clean lift with a violent hip extension pop at the top; Here’s a fun variation of the pull for you today as demo’d by Max Lang. It starts off with 2 pulls paused just below the knee. Make sure your full foot stays grounded, not shifting into your heel. Next you perform another pull pausing just above the knee. Make sure your arms stay long and you remain in balance. Finally finish with one normal pull. . Shout out to @max_lang_weightlifting for the collaboration in making today’s post.🙏🏼

Note that this is NOT about mobility or a lack thereof…   It’s about things you can absolutely do right now: Set an appropriate grip width, and work hard and remain aggressive at all points of the clean—including the turnover and receipt.   You can’t just pull up… and then fall down and hope things magically work themselves out for your benefit. #cleantechnique #cleanturnover #catalystathletics #garagemind @thegregeverett @becomingtough @earthfedmuscle

Hips rising too fast in your clean? Here’s why your suffering ⬇️ When your hips rise faster than your shoulders in the first pull your weight shifts forward, pulling you out of position and forcing your back to take over. This kills💀 tension in your legs and glutes (your main power sources) and makes it harder to finish your extension. Controlling the first pull keeps your weight balanced and legs loaded, adding a pause reinforces good positions and builds tension!!🙌🏼 Try this complex: Pause Clean Pull + Pause Clean 
🔥Drive through the whole foot, keeping hips and chest rising together 🔥Pause at the knee to reinforce posture and tension 
🔥Finish tall before snapping under with elbows through HARD Work in sets of 1+1 x 2, build to a moderate weight where you can maintain good technique. SAVE this for your next clean session ❤️‍🔥 • • • #heavylifting #girlswholift #girlswholiftheavy #bodypositivity #fitnessinspo #fitnessmotivation #fitnessgirl #fitnessjourney #gymgirl #gyminspo #gyminspiration #gymprogress #youagainstyou #olympicweightlifting #lifting #oly #weightliftingcoach

Fix Your Power Cleans with Proper Bar Path! 🏋️‍♂️ Struggling to keep your barbell close during power cleans (or any weightlifting movement)? Let’s break down the common mistake of jumping forward and how to fix it with better technique and focused drills! In today’s video, you’ll see two athletes performing a power clean: ✅ The athlete moves with a coordinated first pull. His shoulders and hips rise together, creating a strong, straight bar path. Notice how his barbell stays close to his body, thanks to optimal engagement of the hamstrings and posterior chain. This efficiency ensures the barbell travels straight up, requiring no forward adjustments to catch it. ❌ The athlete lets his hips rise too early, causing premature knee extension. This breaks his posterior chain engagement, leading the barbell to zigzag around his knees and thighs instead of staying close to his body. As the barbell travels forward, he’s forced to jump forward to catch it—an inefficient and unstable habit that compromises heavy lifts. Why This Matters A straight bar path is essential for successful lifts. When the barbell strays forward, you waste energy and risk missing the lift. The key to preventing this is mastering the first pull—the way you lift the barbell off the ground to the mid-thigh position. Fix It with the Halting Clean Deadlift A game-changing drill to fix this issue is the Halting Clean Deadlift: 1️⃣ Start with a traditional clean setup. 2️⃣ Lift the barbell slowly off the ground, keeping your hips and shoulders rising at the same rate. 3️⃣ Pause at specific points: 2 inches off the ground, below the knees, above the knees, and mid-thigh. 4️⃣ Focus on keeping the barbell close and your hamstrings engaged throughout. By practicing this drill, you’ll strengthen the correct movement pattern, improve bar control, and ensure the bar travels vertically—setting you up for a more efficient and powerful lift. Tag a friend who struggles with jumping forward on their cleans or snatches, and share this tip with them! Let’s clean up those bar paths! 💪 . . . #CrossFit #Weightlifting #PowerClean #BarbellTips

*STOP USING YOUR ARMS* We recommend using straps for this exercise to keep the arms relax, to exaggerate that weightless feeling of the bar. The same extension and pull is used like a snatch and clean pull, where the lifter will stay at the top of the pull until the bar comes back down again. This time, with a lighter weight, the arms will bend naturally and weight will continue to rise up. By focusing on a hard extension, the lifter can focus on driving the weight just as they would for a snatch. #snatchhighpull #snatchpull #snatch #cleanandjerk #cleanpull #olylifting #weightlifter

Tips for heavy cleans: 1. Pull it like a power even if you are going to squat. Thanks to @calebmnr for this cue. 2. Lead with your chest so your butt doesn’t shoot up first. 3. Let go of your hook grip as you receive the bar to help keep elbows high. 4. Sweatpants make heavy weight feel not so heavy. 😂 @bornprimitive @inov8training #weightlifting #oly #clean #squats

Power Clean

Refining the Power Clean A poor session earlier in the week with the Power Cleans meant a short 30min technical session to grease the groove was on the cards later in the week Big believer that if you want to do something as technically demanding as a Power Clean it might as well be somewhat co-ordinated and not disjointed This short session spent slowing down each position allowed for a much more productive top set to finish the session #greasethegroove

Great clean by Olympian Olivia Reeves! Let’s zone in on the elbows during the pull under. Notice that they bend at the same time as the knees which means they are not moving high and to the outside to pull the bar up, rather, they immediately begin to move back around and under the bar. There is some pulling against the bar but think of it as backward pressure as in a rowing motion while the hands hang on for the ride, which also helps keep the bar close. To completely isolate and practice this action with the arms alone, perform this muscle clean variation. From the set position, exaggerate the elbows towards straight back and immediately turn them under and around the bar. This should be fast. To practice this turnover along with the simultaneous bending of knees and elbows more slowly, try this. First, lean back and hold until balanced. Then slowly and intently feel the knees and elbows bend at the same time, continuing to move slow. Once the elbows and bar line up, speed up some to move the elbows under the bar. Add full speed once the coordination is learned. @oliviareeves.71 @atginsta

IN the 4th part of the Beginners Guide to CLEAN, we will go over the TALL CLEAN:⁠ - Hold the barbell with you clean grip⁠ - Set the feet between the hips and shoulder width apart.⁠ -Start from your power position, soft knees, shoulders above bar.⁠ -Elbows drive UP pulling you body under, hips move DOWN into the squat.⁠ -Lift feet and drive hips down⁠ -Rotate arms around bar into front rack⁠ -Land “hands and feet together”⁠ ⁠ As @davidtheheavyweight demonstrates, the bar never goes higher than the height of his shoulders. Aim to place the bar onto the shoulders, rather than drop onto the shoulders. This isn't a speed drill, but a timing drill. So lets get that timing drill down!⁠ ⁠ Give it a go and tag me in your videos!⁠ ⁠ Interested in being part of the strongest team in the USA? check out our WeightliftingAi and SuperTotal programming through the link in my bio⁠.⁠ Use code "MAX" to get 10% off⁠ ⁠ @juggernauttraining @juggernautcoaching #robomax

Fix your Clean! Some of you asked for it, so here it is. My tips to help you improve your Clean for the future. What tips do you want to see next? #clean #gewichtheben

Clean pull with pause then two cleans 43kgs #cleans #cleanpull #supertotal #powerlifting #weightlifting #juggernauttraining @joannaita7 @juggernauttraining @juggernautcoaching