Clean Pull from Blocks
Overview
Performing Clean Pulls from Blocks is commonly found in training programs for athletes at all levels. For the beginner, the shorter range of movement allows greater focus on learning body positions and developing control. For the more experienced lifter, the exercise provides an opportunity to focus on developing power in the finish of the pull.
Key Coaching Points
- At the start, shins should be vertical when the bar is at the knee, and shoulders should be slightly forward of the bar (see figure 1)
- As the pull progresses, keep shoulders in front of the bar for as long as possible to avoid excessive rotation of the body.
- Extend fully upwards, and in the full extension position avoid movement of the shoulders backwards.
- Try to maintain balance at the top of the pull.
- Arms should stay straight at all times.
- Endeavour to accelerate pull from mid-thigh upwards.
- The head should be kept still with eyes looking forward at all times.
- There should be no visible gap between bar and body at any time.
