Clean with No Pull

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Overview

Clean with No Pull is a skill drill that helps the athlete learn, through discovery, to apply upward force on the bar with the arms during downward movement under the bar.

This ability to exert upward force on the bar during this lift phase is critically important in increasing the athlete’s quickness of descent into the receiving position.

Key Coaching Points

1. Athletes are advised to practise the Clean from Top-Thigh before attempting the Clean with No Pull. However, the Clean from Top-Thigh can be practise immediately before this skill drill.
2. On the first occasion of this exercise, use an unloaded bar for 2-3 sets and keep bar weight light for remainder sets. A reasonable limit for beginners is that the weight of the bar should be no more than 30% of the athlete’s bodyweight.
3. The drop under the bar must be commenced without any preceding attempt to raise the bar height. It is normal for the athlete to struggle with this for 1-2 sets and then it comes easily by set 3.
4. The athlete must move feet fast and land flat-footed.
5. A pause in a full depth receiving position is encouraged.
6. In the full depth receiving position, practise bracing of the body in an upright position with elbows high.