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The Clean Pull will help you build explosive power



If you're an average athlete, you do not necessarily want to be jacked up like a bodybuilder. You also do not want to be a distance runner. Instead, you may want to look like an athlete.

And to do that, you can not just do a ton of curls, bench presses, and pull ups. From time to time it helps to become explosive and powerful just as professional athletes do and to challenge your body to move at high speed. And one of the best exercises for this is the so-called clean-pull.

This is not a movement that you need to have in your workout, but it will definitely change your workout. It will also help you in many other ways and promote your sportiness on any pitch, be it on the basketball court, the football field or the football field. Oh, and it could make your deadlift a bit more monstrous.

What is the Clean Pull?

If you're familiar with a power clean or a deadlift, you generally know the clean pull. With the Clean Pull, you start in a position near a cruise lifter and "pull" the weight off the ground, using your hamstrings and glutes to drive energy.

But while deadlifting is mainly about lifting heavy weights, the clean pull encourages you to focus on moving a lighter weight in a similar motion ̵

1; and moving that weight as fast as you can. During the deadlift, you concentrate on producing the maximum power to move a heavy load and help you gain strength. The Clean Pull is about producing maximum speed.

During deadlift, your goal is to lift the weight off the ground to create that power. During clean drawing, lift the weight off the ground as fast as possible and generate power. However, pay attention to the time to generate this power.

The move is also the first phase of the Power Clean or Clean, an Olympic lift often used by CrossFitters. You create this power in the first place by being explosive in your hips and creating a so-called "hip extension". This hip extension helps you to create speed, and training is crucial in the sport. For this reason, the Clean Pull is often used by NFL, NBA and NHL players. For professional athletes, it offers many benefits of Power Clean and Hang Clean with less risk of injury or fatigue of the shoulders, elbows and wrists.

How It Works

The clean draft seems to be a simple lift, and in a sense it is like this: you are essentially standing in a deadlift position with your head up, lifting the weight as explosively as possible up and then push forward. Move your hips forward as powerfully as possible to raise the bar as high as possible. (While your arms hold the weight, they should not really lift the weight.) However, performing the clean pull requires practice and attention to detail. Let's go through the steps.

The setup

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You essentially start in deadlift position, your feet are hip-width apart, the pole is over the laces of your shoes, and grab the pole with both hands with a grip of something wider than the shoulder Ideally, you should use a so-called "hook grip" with your thumb under your index and middle fingers to hold the bar in place, keeping your forearms relaxed.

Lower from there Your hips should be slightly lower than the conventional deadlift, remembering to keep your hips below your shoulder but above your knees, and look forward (not down like a normal deadlift n).

Bend your lower back slightly and try to keep your weight in the midfoot, not in your heels and not in your toes.

Three moves

Now you can start a replay, which can essentially be divided into three moves. They will all happen very fast.

The first move

The first move moves the pole from the ground to just above the knee. This is the most controlled train on the clean train. Hold your back and try to turn your shoulders forward to engage your lats. Then pull the rod off the ground and shift your weight back onto your heels. Guide with your chest up and try to maintain the angle of your hips and shoulders. They are not up yet.

The beam should move back toward your torso. It is crucial to keep him close to him and not let him move forward. Keep your shoulders in front of the bar as long as possible. Pro Tip: Be patient! Beginners try to pull the rod off the ground as fast as possible, but that's a mistake. Yes, the pole accelerates, but this is the slowest train that lays the foundation for the rest of the lift.

One thing to avoid. First keep your hips pressed! Do not allow your hips to rise faster than your shoulders, which is commonly referred to as a "stripper pull". If the hips rise too early, your hamstrings will stop working and your lower back will intervene, resulting in injury. Your weight also rises in front of your foot.

The second move

On the second move, the bar is moved from just above the knee to the thigh, our "force position," which allows true acceleration. Now focus on aggressively stretching your hips and knees (standing upright), moving your hips forward. Pull the bar back toward your upper body while keeping close contact with your quads. Your hull angle should be more vertical.

Do your best to keep the bar from losing contact with your quads. Remember to engage your lats and pull the pole further towards your hips.

The Third Train

Now you're done. With the third and last train you achieve maximum acceleration of the bar, ending what you started: Now open your hips, knees and ankles completely (so-called triple extension). At the same time, you shrug. Your weight should shift to your toes (as if you were jumping) as the acceleration of the bar pushes your heels off the ground.

Think of this as a jump and a shrug that causes the pole to move vertically. But do not involve your arms too much. Your arms should stay straight, elbows pointed. The moment of the last move pushes the pole upwards and ends slightly above the waist.

Two important things to keep in mind here. Do not make that last move too soon. If you do that, do not leave your hips open and you will not accelerate the weight as much as it can. Be patient, even if everything goes fast. Second, you should not fall into the trap of raising the bar to a specific goal. That's not the case. This is not a point-to-point B-lift. They train explosively and not according to a standard.

Clean Pull in Your Workouts

You can use Clean Pull in your workouts in several ways. It's a great way to warm up on a lighter weight day, performing heavy deadlifts or even standard cleans, as this will enable your body to explode. Whenever possible we want an explosion with good shape in our standard elevators.

If you use it that way, start with an empty bar and do 8 to 10 repetitions. Then you work up to a weight that will allow you to do 3-5 reps. Remember, this does not have to be a hard exercise. Work up to 30 to 40 percent of your best deadlift.

You can also use this as a force-building move by doing half of your maximum deadlift and doing 4 to 5 sets of 2 to 3 reps each. Do not hurry with these repetitions. After each repetition, sit back on the ground, look for your form again and continue.

No matter how you use it, you improve speed and strength and train more coordination than you think. The clean pull is a challenge. But it's worth learning because it makes your deadlifts better.


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