Exercise Library
Search Exercises

Exercise Categories

Tall Clean

AKA Clean pull-under, dead-hang clean
The tall clean is an abbreviated clean variation in which the pull under the bar is isolated.
Stand tall with a clean-width grip, the bar hanging at arms’ length and the feet in the pulling position. Pull the elbows up and out aggressively, and pick up the feet. Pull yourself down as quickly as possible while replacing your feet flat on the floor in your receiving position and turning the elbows over into the clean rack position. Attempt to get the bar secured on the shoulders as quickly as possible, although it will be near the bottom of the squat.
Athletes will often allow the bar to crash onto the shoulders in this exercise. It’s important to practice delivering the bar precisely and smoothly into the rack position by maintaining the grip on the bar as long as possible during the turnover, and meeting the bar with the shoulders rather than dropping out from under it.  
The tall clean can help train and reinforce the proper mechanics of the pull under the bar, and train speed, aggressiveness, confidence and precision in the turnover.  
The tall clean is a great technique primer prior to a clean training session for athletes who have a weak, slow pull under the bar. It can also be used at essentially any time in a program to strengthen the pull under. Sets of 1-3 reps work well. Weights will be fairly light—begin with an empty bar. Be careful of increasing the weight too much and unintentionally changing the exercise into a dip clean or high-hang clean.
The tall clean can be started on flat feet, or standing up on the balls of the feet.  
See Also
Dip clean
High-hang clean
Muscle clean
Tall snatch


Be the first to comment!
Get Our Newsletter
Sign up free to get training tips, news, sale notifications and more!

Olympic Weightlifting: A Complete Guide for Athletes & Coaches by Greg Everett

Exercise Categories

Snatch Exercises
Clean Exercises
Jerk Exercises
General Weightlifting Exercises
Ab & Back Exercises
Miscellaneous Exercises
Olympic Weightlifting Terminology

Search Exercises

Advertise With Us
Subscribe to the Performance Menu Magazine