Clean Pull Triple Pause
Overview
The Clean Pull Triple Pause exercise will cause the athlete to work very hard on achieving positional accuracy in the pull. The pauses allow the coach a brief moment to interact with the athlete, either to provide feedback or to physically manipulate the athlete into the correct body position.
It is to be expected that athletes will struggle to keep shoulders slightly in front of the bar as it moves from the knee to mid-thigh. This task is a priority objective as it will develop an ability to raise the body upwards and prevent the issue of excessive backward motion of the shoulders at the end of the pull.
Key Coaching Points
- Keep weights relatively light for beginners as the exercise is physically demanding.
- Pauses should occur when the bar arrives at the knee, mid-thigh, and at full extension.
- The duration of pauses should be a count of 3.
- The athlete should work hard to keep shoulders slightly in front of the bar, and the bar close to the body. Only in the final stages of the pull should the shoulders be directly above the bar.
- The athlete must endeavour to stay in balance throughout the pull, and especially at full extension.
