Exercise Library
Clean Long Pull
AKA Muscle clean, muscle clean with no contact
AKA Muscle clean, muscle clean with no contact
The clean long pull is a muscle clean in which the bar does not make contact with the body on the way up to further emphasize upper body strength. Note that some coaches and athletes consider this the default execution of the muscle clean.
Set your clean starting position and push with the legs against the floor through the whole foot similarly to a squat, maintaining approximately the same back angle until the bar is above the knee. Continue to drive until the legs are straight and hips extended fully, keeping the bar as close to the body as possible without contacting, and trying to keep the arms long and relaxed until the legs and hips have finished extending.
Pull the elbows up and out to maintain as much bar speed as possible and keep the bar close, shrugging up and back as you do. Keeping the legs extended, pull the bar back into the shoulders and spin the elbows around to bring it smoothly into the rack position.
Notes
The elbows should never drop from their elevated position during the turnover. It’s helpful to think of the movement as a clean high-pull (but without letting the bar touch the body) with an added turnover of the bar afterward. This will help reinforce the idea of lifting the elbows high and to the sides before the turnover.
Purpose
The clean long pull is helpful at lighter weights to learn and reinforce the proper upper body mechanics of the turnover (third pull) of the clean, especially for lifters who tend to hit and swing the bar forward off the legs. At more challenging weights, the clean long pull will help strengthen the turnover of the clean.
Programming
The clean long pull can be performed early in a training session as a technique primer, or as a training exercise. It can also be performed at the end of a training session as accessory work. Use 3-5 reps per set generally, although the clean long pull can also be done for heavy singles and doubles.
Variations
The clean long pull can be performed from the hang or from blocks. Straps can be used if desired, but doing the lift without straps will help with grip strength. They can also be done without the hook grip to help grip strength further.
Set your clean starting position and push with the legs against the floor through the whole foot similarly to a squat, maintaining approximately the same back angle until the bar is above the knee. Continue to drive until the legs are straight and hips extended fully, keeping the bar as close to the body as possible without contacting, and trying to keep the arms long and relaxed until the legs and hips have finished extending.
Pull the elbows up and out to maintain as much bar speed as possible and keep the bar close, shrugging up and back as you do. Keeping the legs extended, pull the bar back into the shoulders and spin the elbows around to bring it smoothly into the rack position.
Notes
The elbows should never drop from their elevated position during the turnover. It’s helpful to think of the movement as a clean high-pull (but without letting the bar touch the body) with an added turnover of the bar afterward. This will help reinforce the idea of lifting the elbows high and to the sides before the turnover.
Purpose
The clean long pull is helpful at lighter weights to learn and reinforce the proper upper body mechanics of the turnover (third pull) of the clean, especially for lifters who tend to hit and swing the bar forward off the legs. At more challenging weights, the clean long pull will help strengthen the turnover of the clean.
Programming
The clean long pull can be performed early in a training session as a technique primer, or as a training exercise. It can also be performed at the end of a training session as accessory work. Use 3-5 reps per set generally, although the clean long pull can also be done for heavy singles and doubles.
Variations
The clean long pull can be performed from the hang or from blocks. Straps can be used if desired, but doing the lift without straps will help with grip strength. They can also be done without the hook grip to help grip strength further.
