clean started from the hang, with the floor taken out of it
removing the first pull means the bar has no momentum when the hips fire, so
the extension has to produce all of it
full catch, so the depth stays the same as a clean while the pull gets harder
Execution
Stand tall holding the bar at clean width and hinge to lower it to just above
your knees. Above the knee is preference: pick a height, keep it, and note any
change. Brace your trunk and flex erectors.
hold the hang without letting the bar drift forward
drive your hips through from a dead stop
pull yourself under as the bar peaks, spinning your elbows through
catch it on your front delts in a full squat
stand up, then lower back to the hang and reset
This is assistance work, so run it after the main lift of the day.
Purpose
clean started from the hang, with the floor taken out of it
removing the first pull means the bar has no momentum when the hips fire, so
the extension has to produce all of it
full catch, so the depth stays the same as a clean while the pull gets harder
Execution
Stand tall holding the bar at clean width and hinge to lower it to just above
your knees. Above the knee is preference: pick a height, keep it, and note any
change. Brace your trunk and flex erectors.
hold the hang without letting the bar drift forward
drive your hips through from a dead stop
pull yourself under as the bar peaks, spinning your elbows through
catch it on your front delts in a full squat
stand up, then lower back to the hang and reset
This is assistance work, so run it after the main lift of the day.