Clean Pull from Deficit

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Overview

Clean Pull from Deficit is an exercise that helps the athlete deal with the positional and strength requirements of the start of pull. If performed correctly, Deficit Pulls help the athlete achieve a start position with hips low and generate force through the legs to lift the bar from the floor.

Performing pulls from a “deficit” means that the bar is lower at the start of the pull than it usually would be when loaded with full-sized weight plates. The deficit is usually achieved by standing on a block or a weight plate.

Key Coaching Points

1. Start the exercise by lowering the bar from the waist to the floor. This makes it easier to control spinal posture.
2. Work hard to keep the angle of the back the same as the bar is lowered and raised from the ground to the knee.
3. Lightly touch the weight plates on the floor at the end of each rep so that there is constant tension in the muscles of the back.
4. Keep the bar close to body at all times.
5. Ensure the bar contacts the thighs.
6. Pull with completely straight arms at all times.
7. Keep shoulders slightly in front of the bar for as long as possible during the pull.
8. Delay acceleration of movement until the bar contacts the thighs.
9. At the finish of the pull briefly hold in a fully extended finishing position and maintain balance as seen in video.