A spotless clean begins with a good pull. See what we mean here.
THE MOVE: The Clean Pull
MOVEMENT PATTERN AND MUSCLES WORKED: Hinge (posterior chain) but everything else as well!
WHY DO IT: Last week, we broke down the clean in it’s entirety, and today we are focusing on one specific phase of the clean that matters quite a lot.
The clean pull is a hinge motion at its heart, but it’s more than just a deadlift off the floor, and there are many nuances about this phase of the clean to keep in mind. A spotless clean begins with a good pull, so watch the full segment above for more!
HOW TO DO IT: As an essential component of the Olympic lifts, you can build entire programs and training blocks around the clean and its components, and we haven’t even talked about the snatch or the jerk yet! You can work on different components and phases of the clean. You might use the clean pull to warm up for the clean later, or you might do these after your cleans, with more weight to overload the first phase of the motion.
The clean is a complex motion that inevitably, needs to be broken down into individual components so that the movement as a whole can improve. Generally speaking, you might not do more than 5 reps of any clean variation or clean pull that you are doing heavy.
These are obviously loaded concepts, and if you want to learn the beauty and nuances of weightlifting for yourself, look no further than our weekly Olympic Weightlifting Workshop. Classes are led by Ross, and are held every Sunday at 1pm! Sign up here: https://halevylife.com/olympic-weightlifting-workshop-nyc/
by Jeremy Lau
Jeremy Lau is a Senior Staff Coach at Halevy Life.
Jeremy graduated cum laude from Rensselaer Polytechnic Institute with a BSc. in Biomedical Engineering and received his Master’s in Exercise Physiology at Columbia University. In addition to his academic accolades, Jeremy is a Certified Strength & Conditioning Specialist (CSCS).
Prior to joining the team at Halevy Life, Jeremy completed a coaching internship at Cressey Sports Performance, where he coached both amateur and professional athletes, among whom were many professional MLB baseball players.
As an athlete, Jeremy has played baseball competitively for most of his life.