Clean Pull from Knee

Overview

For beginners, Clean Pull from the Knee is an excellent exercise for understanding the important body positions when the bar is at the knee and at full extension. Lifters with more experience also use it to develop the strength of the “Second Pull.”

Key Coaching Points

1. The bar is slowly lowered to the top of the kneecap, ensuring accuracy of body position.
2. The bar should slide on the surface of the legs as it is lowered from waist to knees.
3. When the bar reaches top of kneecap, the athlete should demonstrate a moment of stillness.
4. When the bar is at the top of the kneecap, the shins must be vertical, shoulders forward of the bar and head up with eyes looking forward.
5. At the knee, there should be no gap between body and bar.
6. The pull should commence smoothly with no attempt to bend the arms.
7. Acceleration of upward movement of the body should be delayed until the bar reaches mid-thigh.
8. During the pull, the athlete must endeavour to keep the shoulders slightly forward of the bar for as long as possible to avoid excessive rotation of the body.
9. The must aim to achieve a position of full extension of the body, attempting to be as tall as possible.
10. In the position of full extension, the athlete should try to briefly remain balanced on toes .
11. Arms must be remain straight at all times in both the raising and lowering of the bar.