Purpose
- hang clean pull finished with the elbows rather than the traps alone
- no floor start and no straight-arm finish: the hips fire cold and the elbows
then travel up and out, which brings the side delts in
- the most position-specific pull in the clean family, and the lightest for the
same reason
Execution
Stand tall holding the bar at clean width, strapped in. Hinge to lower the bar
to just above your knees. Brace your trunk and flex erectors.
- hold the hang position without letting the bar drift forward
- drive your hips through from a dead stop
- shrug the bar up as it leaves your thighs
- as the bar peaks, pull your elbows high and wide, above the bar
- lower back to the hang under control and reset
Above the knee is preference, not doctrine. Pick a height, stay with it, and add
an exercise note if you change it.
Purpose
- hang clean pull finished with the elbows rather than the traps alone
- no floor start and no straight-arm finish: the hips fire cold and the elbows
then travel up and out, which brings the side delts in
- the most position-specific pull in the clean family, and the lightest for the
same reason
Execution
Stand tall holding the bar at clean width, strapped in. Hinge to lower the bar
to just above your knees. Brace your trunk and flex erectors.
- hold the hang position without letting the bar drift forward
- drive your hips through from a dead stop
- shrug the bar up as it leaves your thighs
- as the bar peaks, pull your elbows high and wide, above the bar
- lower back to the hang under control and reset
Above the knee is preference, not doctrine. Pick a height, stay with it, and add
an exercise note if you change it.