Exercise Library

Clean Pull To Hold

The clean pull to hold is a simple variation of the clean pull in which the athlete holds the extended position. 
Set your clean starting position tightly and initiate the lift by pushing with the legs against the floor. Shift your weight back slightly more toward the heels as the bar separates from the floor, and maintain approximately the same back angle until the bar is at mid-thigh. At mid- to upper-thigh, your shoulders should be at least slightly in front of the bar. Accelerate the bar aggressively with violent leg and hip extension, keeping the bar close to the body and allowing it to contact at the upper thighs. Extend with the legs vertical and shrug the shoulders up and back, keeping the bar against the body. The aggressiveness of the push against the ground should result in the lifter’s heels rising off the floor as the extension is completed. Hold this extended position on the balls of the feet with the shoulders shrugged for 2-5 seconds.
The clean pull to hold can be used as a remedial exercise to practice balance and position in the pull as it prevents speed from masking imbalance. It can also be used to emphasize complete extension.
Generally the clean pull to hold should be done for 2-3 reps per set anywhere from 30-60% of the lifter’s best clean depending on the lifter. Holding heavy weights on the balls of the feet will be difficult. Generally this will be used as a technique primer, so it should be performed in a training session before cleans.
The clean pull can be performed standing on a riser, from the hang, from blocks, with either a static start or dynamic start, with or without straps, with pauses on the way up, maintaining flat feet, and with prescribed concentric and/or eccentric speeds. Slower eccentric speeds in particular will increase the strengthening of pulling posture and back arch strength.

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