#Clean Pulls

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.🙏🏼

A smoother, slower pull with a controlled eccentric will probably help you more than gripping, ripping, hip thrusting and dumping your clean pulls.

Here are 335 lb clean pulls at a bodyweight of 185 lbs. There is a direct correlation between how high you jump and your relative strength in a power clean and a deep high bar squat. If you want me to send you a free strength training guide comment the word STRENGTH and I’ll send it over 🔥

Clean/snatch pulls are not a regression. The argument that it’s easier for people to do compared to the full lifts is poor. If you’re not competent with the full lifts, your pulls probably suck. Improper brush point, sloppy off the floor, excessive arm pull and poor sequencing… The full lifts should come first, pulls should come after. I elaborate on this more in a YouTube video that I put out yesterday if you want the more complete thought. #olympicweightlifting #weightlifting #exercise #fitness #training #strengthtraining #athleticperformance #cleanpulls #sportsperformance #getstrong

Keep the knuckles down for a better pull under in the clean

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

Comment “crash” for a link to more videos about the clean turnover and meeting the bar better. Even your heaviest cleans will still have a brief squat down if you don’t just throw the bar and fall down to catch it as it drops. Any amount of eccentric squat with the bar on the shoulders is better than just letting it pile-drive you in the bottom.   If this seems like too many things to fix, focus on the idea of the turnover always being the same. The motion of your upper body and bar never changes—it just happens at different heights. When you understand that, and you put it into practice, you will naturally avoid crashing for the most part (the exception being if you’re not consistently executing the fundaments, e.g. being balanced and not letting the bar bounce forward). And yes, I do all my own stunts. #cleanturnover #cleanrack #pullunder #thirdpull #clean #cleantechnique #weightlifting #olympicweightlifting #weightliftingtechnique #olympicweightliftingtechnique #olylifting #olylifts #crossfit #olifts #olifting #catalystathletics #garagemind @becomingtough @earthfedmuscle

Clean pulls at @accardibarbellclub My framework to programming clean pulls is to “set the speed, then build the strength”. When coaching, this often means selecting a velocity target or prioritising the speed of the movement, then over time, gradually increasing load as velocities improve. The process of adding load is not something that needs to be rushed. Skipping to the end goal, the load you want to clean - without regard for the velocity you need to achieve during the movement will mean you will feel strong, but are unable to accelerate the barbell!

@liuhuanhua102kg 280kg Clean Pull #weightlifting #clean #pull

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

If you want to improve your power clean technique, study Olympic weightlifters. Follow for more science-based sports performance content to help you become a better athlete. Want to train with me 1-on-1? DM me “COACHING” or click the link in my bio to apply for private online coaching.