Exercise Library

Flat-Footed Clean Pull



The flat-footed clean pull is a simple variation of the clean pull in which the athlete remains flat-footed in the extension.  
 
 
Execution
 
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 but remain flat-footed, 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.
 
 
Purpose
 
The flat-footed clean pull can help lifters retrain balance problems in the pull, focus on more complete hip extension, or correct a bad habit of rolling to the balls of the feet prematurely in the pull.
 
 
Programming
 
Generally the clean pull to hold should be done for 2-5 reps per set anywhere from 80-110% of the lifter’s best clean depending on the lifter. If used as a technique primer, it should be performed in a training session before cleans with light weights. If used as a training exercise, it should generally be performed following clean variations and before squatting or other more strength-oriented lifts.
 
 
Variations
 
The flat-footed 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, 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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