Once the barbell has passed your knees, continue to push downward.

Keep your shoulders stacked over the bar vertically as you push with your whole foot firmly on the floor.Ĭoach’s Tip: Your torso angle should remain the same during this step ensure your shoulders and hips are rising at the same rate. Your knees should naturally drift out of the path of the barbell. Once you’ve set up, initiate the movement by pushing straight down into the floor with your legs. Fix your gaze forward.Ĭoach’s Tip: Find a stationary object around eye level and keep your eyes trained on it the whole time. Your hips should be a little higher than your knees. Then, sink down and hit the following beats knees over the barbell, shoulders directly above (or slightly ahead), lower back flat, and chest up. Stand roughly hip-width apart with the barbell directly over your foot, where your toes attach. Step 1 - Set Up Credit: Riley Stefanįirst things first, address the barbell. You also might want a pair of straps if you’re pulling particularly heavily, or for high reps. It would be wise to work with bumper plates if you have them, since you’d typically let the barbell fall at the end of each rep.įurther, a pair of weightlifting shoes will go a long way toward helping the movement “feel” correct, but they aren’t mandatory. If you’ve ever done a deadlift, you have everything you need to perform the clean pull. However, you can use the clean pull to make all kinds of other gains, even if the snatch and clean & jerk have no place in your program.

For weightlifters, pulls are an accessory meant to develop better posture, reinforce technical precision, and bolster strength. From the very first day you pick up a barbell, weightlifting teaches - and demands - that you be strong, fast, nimble, and explosive.Īll of those qualities are trained in excess with the clean pull. Olympic lifting is all about harnessing power.

Bb rack pull