라이브러리로시작 
끝 
운동 라이브러리
Clean Pull
A clean from the floor stopped at full extension with no turnover, used to overload the pulling phase and strengthen the posterior chain and traps.
역도바벨Explosive pull
주동근
둔근승모근
협응근
햄스트링척추기립근대퇴사두전완
장비
바벨
패턴
Explosive pull
준비 자세
- 01Set up exactly as you would for a clean: bar over mid-foot, hook grip outside the legs.
- 02Load 90 to 110 percent of your best clean.
- 03Set a flat back with shoulders slightly over the bar.
- 04Brace before the bar leaves the floor.
수행
- 01Push the floor away with the same tempo and positions as a clean.
- 02Keep the bar close as it sweeps past the knees into the thigh.
- 03Extend the hips and knees completely and finish with an aggressive shrug.
- 04Let the arms stay long; do not pull the bar up with the elbows.
- 05Return the bar to the floor under control and reset.
체크포인트
- -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.
흔한 실수
- -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.
프로그래밍 노트
- -Use 3 to 5 sets of 2 to 4 reps at 90 to 110 percent of best clean.
- -Place after full cleans in the session, before squats.
- -Prioritize bar speed and position over adding plates.