Movement Demo – Clean Pull

Rogue athlete and Olympian Hampton Morris demonstrates proper form for a Clean Pull in this quick and simple movement demo from Rogue HQ.

The clean pull is primarily a strength exercise that focuses on the first and second pulls of the clean, without having to worry about catching the barbell in the front rack position.

First Pull – the barbell travels from the floor to just above the knee. Hips and shoulders should rise at the same time, and the knees move out of the way of the bar to create a straight bar path
Second Pull – the barbell has passed the knees and the lifter accelerates to a powerful extension of the knees and hips, followed by a shrug, all of which combine to create vertical elevation of the barbell. The lifter should hit triple extension, which is the precise moment the ankles, knees and hips are all extended, this combined with a shrug of the shoulders will create maximum vertical elevation of the barbell

Benefits

Suitable for Beginners and Advanced Athletes – this movement is less complex than the full clean (where the goal is to pull under the barbell to receive it in the front rack) therefore it is a great movement to teach inexperienced lifter the basics of the set up, the lift off and extension. Advanced lifters can overload the movement, but form will dictate the load.
Strength Development – this movement will focus and build strength in the posterior chain, notably the hamstrings, glutes and spinal erectors, all of which are essential for athletic performance.
Reinforces Clean Technique – if executed correctly this movement will develop an awareness of the bar path and the athlete being balanced while driving the barbell off the floor.
Teaches Aggressive Hip Extension – Builds explosive power through triple extension — key for speed and vertical force.
Loadable Past 1rm Clean Loads – This movement isolates the first and second pulls of the clean, there is no need to pull under the barbell to catch it, therefore you can use loads in excess of your max clean, which will help develop strength, power and positional awareness.

Movement Breakdown
Start Position

Feet in between hips and shoulders and the bar at mid foot
Hands are wide enough to accommodate the legs (approximately a thumb length away from the shins), arms long and relaxed, lats create tension
Hook Grip – lifter wraps index and middle finger over the thumb, pinning the thumb against the bar
Hips should be set higher than the knees, and the shoulders and chest should be directly on top or just in front of the barbell (hips slightly lower than a traditional deadlift)
Maintain a flat back, a proud chest with the eyes looking forward at the horizon
Weight should be balanced in the middle of the foot

Execution

Athlete drives through the foot, “pushing” the floor away with the legs
Bar stays close to the shins and arms remain straight
The back angle is maintained as the bar is lifted to the knees
This is the “first pull”
Concentrate on being smooth off the floor and keeping the bar close to the legs
Bar passes the knees the athlete begins to accelerate as the torso becomes more vertical
When the barbell reaches mid thigh and the chest and shoulders are directly ontop of the bar (sometime referred to as the Power Position) the athlete will aggressively extend the knees and hips
At the top, explode through hips, knees, and ankles (triple extension)
Finish with a powerful shrug
Bar travels upward close to the body
Do NOT pull with the arms — this isn’t a high pull
When lowering the barbell to the floor, maintain control of the barbell and your posture

Related Products:
Rogue 28MM IWF Olympic Weightlifting Bar w/ Center Knurl – Bright Zinc:
https://www.roguefitness.com/rogue-iwf-olympic-wl-bar-w-center-knurl-bright-zinc

Rogue 25MM IWF Olympic Weightlifting Bar – Bright Zinc
https://www.roguefitness.com/rogue-25mm-wmns-oly-bar-dome-cap

Rogue LB Competition Plates:
https://www.roguefitness.com/rogue-competition-plates