| 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 the weight clears your knees. Don't yank the bar off the ground. This will destroy the proper back angle needed to lift safely. This is the first pull phase and it must be done correctly. Any problems here will be magnified and make the other phases of the lift impossible to perform. The second pull phase involves accelerating your hips forward and shrugging your shoulders when the bar reaches the middle to upper portion of your legs. Pull the bar as high as you can, you will not be able to pull it as high as a Clean High Pull as you should be using more weight. Keep the bar close to your body throughout the movement. This exercise is great for developing a powerful hip drive and shrug which will transfer to other olympic lifts and sport performance! |
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