Clean Pull Ground to Knee

Overview

The Clean Pull, Ground to Knee exercise helps the beginner learn correct body positions as the bar is lifted from the ground to the knee (the ‘First Pull’). The key objective is to keep the angle of the back the same as the bar is lifted from the floor. This ensures good a kinetic chain, and effective transmission of force from the legs through the body to the bar.

Key Coaching Points

1. Adopt a starting position with angle of back approximately 45°.
2. In the start position, the head is up, the eyes are looking forward, and the shoulders are slightly forward of the bar.
3. Tense lower back muscles and raise bar from the ground with no change in back angle. In effect the hips and shoulders must rise in unison.
4. It is recommended that beginners raise the bar slowly, as this will promote proprioception and learning.
5. As the bar is raised from the ground to the knee, simultaneously, the knees move backwards so that as the bar reaches the top of the kneecap, the shins are vertical.
6. The top of the kneecap is the highest point to which the bar is raised. It is worthwhile pausing briefly at this point before lowering the bar to the ground. This pause is useful for the coach or athlete check the position of the body.
7. Importantly, as the bar is lowered to the floor, the athlete must strive to keep the angle of the back precisely the same.
8. The bar should be lowered slowly as this will promote learning.
9. At all times, the athlete must keep their shoulders slightly in front of the bar, in the raising and in the lowering.