Purpose
- the heaviest pull you can load for the clean
- clean grip keeps your hands out of the equation, so you can load well beyond
what you can actually clean
- straight arms all the way up: the bar rises on hip and trap drive alone, which
is why the side delts stay out of this one
Execution
Set up over the bar exactly as you would to clean it, hands at clean width.
Strap in. Brace your trunk and flex erectors.
- break the bar off the floor by pushing the floor away
- keep the bar against your legs as it passes your knees
- drive your hips through and shrug the bar as high as it will go
- keep your arms straight throughout, no elbow bend
- lower the bar under control back to the floor
Use straps. This is assistance work that overloads the pull so the clean has
more to draw on, so run it after the main lift of the day.
Purpose
- the heaviest pull you can load for the clean
- clean grip keeps your hands out of the equation, so you can load well beyond
what you can actually clean
- straight arms all the way up: the bar rises on hip and trap drive alone, which
is why the side delts stay out of this one
Execution
Set up over the bar exactly as you would to clean it, hands at clean width.
Strap in. Brace your trunk and flex erectors.
- break the bar off the floor by pushing the floor away
- keep the bar against your legs as it passes your knees
- drive your hips through and shrug the bar as high as it will go
- keep your arms straight throughout, no elbow bend
- lower the bar under control back to the floor
Use straps. This is assistance work that overloads the pull so the clean has
more to draw on, so run it after the main lift of the day.