![clean pulls clean pulls](https://i.ytimg.com/vi/b5SYTLjp6HI/maxresdefault.jpg)
The athlete could have varying head positions adjusting for the athlete's personal preferences by maintaining a neutral head position absent of neck flexion or extension ( Figure 4a), looking straight ahead or slightly upward with shoulders aligned directly over or slightly in front of the bar for any of the head positions.
![clean pulls clean pulls](https://i.ytimg.com/vi/JoGgVlA58HE/maxresdefault.jpg)
At this point, the athletes raise their hips slightly higher than the knees and “set the back,” putting the spine in a slight lordotic curve position or what may be termed a flat back ( 3,15,17).
![clean pulls clean pulls](https://i.ytimg.com/vi/6if5xrdVxyY/maxresdefault.jpg)
This outward rotation of the elbows will help maintain a vertical bar path and prevent a horizontal path if the bar were to be pulled upward with a curling action. Elbows should be rotated outward so that both are laterally pointing away from the body. The athlete squats down grasping the bar in a pronated grip so that the arms are just outside the thighs. Feet should be in a neutral position with the bar over the “ball” (metatarsal-phalangeal joint) of foot ( 4,9). The clean pull begins with the athletes standing behind the loaded bar on the floor or on pulling blocks, with their legs approximately hip width apart ( 2,9,12,11). The back alignment, along with other segment angles, throughout the pull is determined by the athlete's height, limb length, back and leg extensor strength, height of bar from the platform, and the pull variation used ( 19). It should be noted that the athlete's back alignment should be between 35° and 45° angles at the start of the pull and will finish perpendicular in relation to the platform at the completion of the pull. Snatch pulls will have a grip width at approximately 1.5 times the clean grip width. However, the specific characteristics of the snatch pull will be interjected to establish distinction between the 2. The clean pull will be the movement discussed in detail within this section. Figure 3 depicts the high pull position, which is described later in this article.
#CLEAN PULLS FULL#
The pull, in its entirety, starts with motion from floor or on blocks of various heights and finishes with the full extension of the legs and back ( Figure 4a-e).
#CLEAN PULLS PROFESSIONAL#
It is the purpose of this article to explain the technique and instruction (coaching) of the pull, thus providing the S&C professional with the information to correctly apply the pull or high pull. Training at a high rate of speed with the pull could increase the athlete's overall lower-body power. The faster the athletes can produce force in moving an object (i.e., barbell) over a distance, the more explosive they are. Pulls are performed with speed to enhance power, whereas the deadlift and upright row movements are slower, emphasizing the traditional strength enhancement. These pulling exercises should not be confused with simple deadlifts or an upright row because the mechanics and the speed of the exercise movements are significantly different ( 9). The high pull continues from this finish pull position as the arms pull the bar in an upright row motion, until the bar has reached approximately the chest level and elbows are above the bar ( Figure 3). The pull exercise finishes ( Figure 2) when the bar is around waist level and when the body is vertically erect, followed by an explosive triple extension of the lower extremities and the explosive vertical elevation of the shoulders ( 9,12,11,15,16). Specific details of pull instruction are discussed later in this article. The athlete will maintain the slight lordotic curve of the back throughout the pull, a double-knee bend will occur as the bar transitions from below the knee joint to above it, followed by a speed-strength explosive triple extension of the hip, knee, and ankle.īar position below the knee should be close to the shins as it travels vertically, with the knees extending to move out of the way while the slightly lordotic arched back and hip rise at the same time. The back position should remain flat or in a slightly lordotic position, and back muscles (latissimus dorsi, etc.) contracted to emphasize both safety and technical proficiency. Pulls are typically explosive lifts that start with the bar resting on the platform or adjustable pulling blocks, the athlete centered on the bar, back is in slightly lordotic curve position, knees and hip flexed, and a pronated grip on the bar.