Clean Pull from Mid-Thigh

Overview

The Clean Pull from Mid-Thigh is an exercise mainly for beginners, focusing on the body’s movement in the final stage of the Clean Pull. Beginners must learn the key concept of keeping arms straight throughout the entire pull, including in this final phase.

Key Coaching Points

Beginners should keep the bar reasonably light and easy, and move slowly to improve accuracy in movement and body position.
Lower the bar to the mid-point of the thighs, not lower.
Keep head still with eyes looking forward.
Arms must stay straight at all stages, with elbows pointing outwards.
Start the pull with shoulders slightly in front of the bar, and make an effort to keep them there until full extension is reached (no pulling backwards).
There should be no gap between the bar and the body at any time. The bar must not swing away from the body.
Critically important to extend vertically upward, rising up on toes and lifting shoulders as high as possible but without bending arms.
After reaching the tallest position possible each rep, maintain balance for a count of 2.

Illustration explaining the key criteria to be achieved by beginners learning the 'tall position', otherwise known as the 'triple extension position', at the finish of the pull.