Clean Pull

Setup

1. 01Set up exactly as you would for a clean: bar over mid-foot, hook grip outside the legs.
2. 02Load 90 to 110 percent of your best clean.
3. 03Set a flat back with shoulders slightly over the bar.
4. 04Brace before the bar leaves the floor.

Execution

1. 01Push the floor away with the same tempo and positions as a clean.
2. 02Keep the bar close as it sweeps past the knees into the thigh.
3. 03Extend the hips and knees completely and finish with an aggressive shrug.
4. 04Let the arms stay long; do not pull the bar up with the elbows.
5. 05Return the bar to the floor under control and reset.

Checkpoints

• -Back angle stays constant from the floor to the knee.
• -Bar contacts the upper thigh at extension, not the hip crease of a snatch.
• -Full extension through ankles, knees, and hips before the shrug.
• -Arms remain relaxed cables, not bent pullers.

Common mistakes

• -Turning it into a slow deadlift with no acceleration.
• -Bending the elbows early and killing the finish.
• -Swinging the bar forward off the thighs.
• -Loading so heavy that positions no longer match the clean.