| This lift is basically a Clean Pull performed without the First Pull, (pulling from the floor) and without dropping the bar. Approach the bar and position your feet slightly inside shoulder width. Place your hands on the bar with a grip that is just outside the width of your hips. Keep your back flat and your shoulders over the bar in the bottom position. Lift the bar off the ground with your legs not your back, until you are standing erect, in the same manner as a deadlift. From this position lower the bar to a point below your knees, about mid shin, but not so far down the weight is touching the floor. In this position your knees should be slightly bent, your hips flexed, and you lower back flat to arched. Also your shoulders should be forward past your feet. Begin pulling the bar back up. As the bar reaches the middle to upper portion of your legs you will accelerate your hips forward, extend your knees, and shrug your shoulders. Pull the bar up as high as you can. Keep the bar close to your body throughout the movement. Lower the bar to the starting poison, flex the knees to absorb the force and stand tall again ready to repeat the movement. This is another great Olympic movement for power development! |
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