No-touch clean pull on riser, hang clean pull on riser, riser hang clean pull, riser floating clean pull
The floating clean pull on riser is a variation of the clean pull
in which the bar doesn’t return all the way to the floor between reps, but the athlete is standing on a riser in order to allow the same range of motion as a pull from the floor.
The floating clean pull on riser is identical the clean pull on riser
, with the exception that the bar does not return all the way to the floor after the first rep. Set the starting position
the same way you would on the floor, but with more flexion of the knees and hips—that is, the angle of the back and arms and the balance over the feet will be the same, but the shoulders and hips will be lower relative to the feet because of the riser. It’s also important to initiate the lift in the same way—by pushing with the legs against the floor, which because of the riser, will feel more similar to a squat.
Keep your weight balanced over the whole foot, and maintain approximately the same back angle until the bar is at mid-thigh. At mid- to upper-thigh, your shoulders should be at least slightly in front of the bar. Accelerate the bar aggressively with violent leg and hip extension, keeping the bar close to the body and allowing it to contact at the hips. The movement should be directly vertically with a focus on extending the body upward, although to maintain balance, it will be leaned back slightly. The arms are not engaged in the movement, but remain relaxed in extension. The shoulders should be shrugged up somewhat after the completion of leg and hip extension to continue the bar’s upward path and allow it to stay against the body. The aggressiveness of the push against the ground should result in the lifter’s heels rising off the floor as the extension is completed.
After reaching full extension, return to a position at which the bottom of the plates are even with the top of the riser—in other words, this position is identical to what your starting position would be if on the floor, but in this case the weights are not in contact with the platform. Initiate subsequent reps from this position.
Riser heights can be anywhere from ½” to 4” depending on the athlete’s ability (based on height and mobility) or the degree of challenge desired. The athlete can also stand on bumper plates or any other hard, flat, stable surface. Riser heights should not exceed what allows the lifter to set a proper starting position.
The floating clean pull on riser is a good exercise to develop pulling strength in the clean, and emphasize strength in the bottom range of the pull (from the floor to the knee), particularly to train the correct position and posture during that pull. The advantage over the floating clean pull
is that the lifter can achieve the same starting position as in the clean while still preventing the weights from resting on the floor.
Generally the floating clean pull should be done for 2-5 reps per set anywhere from 80%-110% of the lifter’s best clean depending on the lifter and how it fits into the program. In any case, the weight should not exceed what the lifter can do with reasonably proper positioning and speed in the final extension and maintenance of the proper position at the bottom in between reps. As a strength exercise, it should be placed toward the end of a workout, but because it also involves some speed and technique, it’s generally best place before more basic strength work like squats.
The floating clean pull can be performed as a clean high-pull
, with a pause in the bottom position, with or without straps, and with a slow eccentric
movement. Slower eccentric speeds in particular will increase the strengthening of pulling posture and back arch strength.