clean with a pause built into the pull, to fix a position rather than to add
load
stopping mid-pull removes the momentum that normally carries you through, so
the position has to be held before the lift continues
it costs you a lot of weight, which is why this is position work and never a
numbers lift
Execution
Set up over the bar with your hands at clean width. Brace your trunk and flex
erectors.
break the bar off the floor and bring it to just above your knees
pause there, holding your back angle and keeping the bar close
drive your hips through from the pause
pull yourself under and catch it on your front delts
stand up, then lower and reset on the floor
Pause above the knee for two seconds and keep it consistent. Change where or how
long you stop and the weight changes with it, so add an exercise note when you
do.
This is assistance work, so run it after the main lift of the day.
Purpose
clean with a pause built into the pull, to fix a position rather than to add
load
stopping mid-pull removes the momentum that normally carries you through, so
the position has to be held before the lift continues
it costs you a lot of weight, which is why this is position work and never a
numbers lift
Execution
Set up over the bar with your hands at clean width. Brace your trunk and flex
erectors.
break the bar off the floor and bring it to just above your knees
pause there, holding your back angle and keeping the bar close
drive your hips through from the pause
pull yourself under and catch it on your front delts
stand up, then lower and reset on the floor
Pause above the knee for two seconds and keep it consistent. Change where or how
long you stop and the weight changes with it, so add an exercise note when you
do.
This is assistance work, so run it after the main lift of the day.