Exercise Library

Clean Short Pull



The clean short pull is a variation of the clean pull that focuses on leg extension.  
 
 
Execution
 
Set up as you would for clean pull, and perform the initial movement the same way. Remain flat-footed and pressing aggressively against the floor with the whole foot to extend the knees completely and sharply, keeping the shoulders still slightly in front of the bar at the top of the pull. Shrug and pull the bar into the body as you finish to keep it against the body and moving up.
 
 
Purpose
 
The clean short pull is a pulling variation that focuses on the leg drive component of the movement by eliminating the final extension of the hips and maintaining flat feet for longer continued drive against the platform. It can also be helpful to correct a habit of bringing the shoulders behind the bar too early in the pull.
 
 
Programming
 
Generally the clean short pull should be programmed similarly to the clean pull—2-5 reps per set anywhere from 80%-110% of the lifter’s best clean depending on the lifter and how it fits into the program. In any case, the weight should not exceed what the lifter can do with proper positioning and speed. As a strength exercise, it should be placed toward the end of a workout, but because it also involves some speed and technique, it’s generally best place before more basic strength work like squats. With lighter weights, it can be used before cleans as a technique primer.
 
 
Variations
 
The clean short pull can be performed standing on a riser, from blocks, from the hang, 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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