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Strength Training Series - The Power Clean Pull

Posted by BridgeAthletic on Nov 22, 2013 1:52:00 PM

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Power Clean Pull

The Power Clean Pull is the first pull exercise in the power series. Following the Dumbbell Jump Shrug, this exercise is the next step in the strength training progression from a strength phase to a power phase. The Power Clean Pull is a compound exercise that helps the athlete develop power and speed through the hips.


Key Takeaways:

  • Starting position: set your feet to wider than shoulder width, toes pointed out, weight evenly distributed across feet, knees over feet, chest up and back flat.
  • Your grip will be wider than shoulder width, and the your shins will be touching the bar.
  • In starting the exercise, control the upward movement and increase speed as you move the bar towards the knees.
  • Without a pause in the movement, continue acceleration of the bar as you move the weight past the knees and over the hips.
  • Focus on triple extension: good timing of your triple extension will improve the speed, power, and quality of the movement.
  • If timing is correct, the triple extension will result in a jump at the climax of the movement.
  • Do not force the jump movement, it will result in back pain. Again, the jump is the culmination of good timing of the triple extension.
  • Under control, bring the bar back to the ground, reset, and continue with the rest of the set.

Topics: Performance Trends