Clean Pull from Knee

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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 from the waist to the top of the kneecap.
2. The bar should slide on the surface of the legs as it is lowered.
3. When the bar reaches the top of the kneecap, the athlete should pause to check the accuracy of their body position.
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, keeping arms totally straight.
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. Aim to achieve full body extension, aiming 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.