Stage Clean Pull
The stage clean pull is a variation of the clean pull in which the bar is lifted to progressively higher positions with each rep in the set.
Perform a clean pull to the first position and return to the floor and reset the start position. Repeat this for each partial position, and on the final rep, perform a clean pull
from the floor.
The stage clean pull can be used as a technique exercise to help train and reinforce proper positions and movement in the pull of the clean, and as a pull variation to further strengthen earlier phases of the pull.
Generally the stage clean pull can be programmed in the same way the clean pull would be, using the reps to each position as the total reps in the set (e.g. pull to 1”, knee, upper thigh and then a pull would be 4 reps). More reps can typically be prescribed at a given weight relative to the clean pull because of the abbreviated movement, but rep counts should not become excessive.
The stage clean pull can be performed with any number and heights of partial pulls first, standing on a riser, with either a static start
or dynamic start
, with or without straps, maintaining flat feet, and with prescribed concentric
speeds. Slower eccentric speeds in particular will increase the strengthening of pulling posture and back arch strength.