Exercise Library
Slow-Pull Clean With No Jump
The slow-pull clean with no jump is a clean in which the first pull is slowed significantly and the feet remain planted on the floor. It can be used to improve balance and posture in the pull, and better leg drive through the finish.
Set the clean starting position tightly—use your receiving stance unless you’re able to squat comfortably in your pulling stance. Push with the legs through the whole foot against the floor similarly to a squat and move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle until the bar is past the knees.
Once you’ve reached mid-thigh, accelerate to full speed, and continue pushing aggressively through the floor with the legs and pulling the bar up higher than you normally would before pulling under aggressively to complete the lift, keeping the balls of the feet in contact with the floor throughout the motion.
Purpose
The slow-pull clean is used to focus on improving balance, position and postural control in the first pull, and timing of the transition into the second pull of the clean. The slow movement allows the lifter to recognize and correct for errors, and the greater time in these positions further strengthens them. The no-jump variation improves balance and leg drive timing and aggression, so together, the exercise can be useful for improving balance, leg drive and timing in the clean.
Programming
Generally the slow-pull clean with no jump should be done for 1-3 reps per set anywhere from 60%-70% of the lifter’s best clean. Loading will be considerably limited relative to a normal clean, although the gap will diminish over time with consistent training. In any case, the weight should not exceed what the lifter can do with proper positioning and technique. It can be used temporarily as a primary clean exercise in cases of serious remedial needs, but more often it's better used as a primer for cleans or in a complex combined with one more cleans.
Variations
The slow-pull clean with no jump can be performed on a riser, with one or more pauses on the way up, with a static or dynamic start, with or without straps, and many other possibilities.
Set the clean starting position tightly—use your receiving stance unless you’re able to squat comfortably in your pulling stance. Push with the legs through the whole foot against the floor similarly to a squat and move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle until the bar is past the knees.
Once you’ve reached mid-thigh, accelerate to full speed, and continue pushing aggressively through the floor with the legs and pulling the bar up higher than you normally would before pulling under aggressively to complete the lift, keeping the balls of the feet in contact with the floor throughout the motion.
Purpose
The slow-pull clean is used to focus on improving balance, position and postural control in the first pull, and timing of the transition into the second pull of the clean. The slow movement allows the lifter to recognize and correct for errors, and the greater time in these positions further strengthens them. The no-jump variation improves balance and leg drive timing and aggression, so together, the exercise can be useful for improving balance, leg drive and timing in the clean.
Programming
Generally the slow-pull clean with no jump should be done for 1-3 reps per set anywhere from 60%-70% of the lifter’s best clean. Loading will be considerably limited relative to a normal clean, although the gap will diminish over time with consistent training. In any case, the weight should not exceed what the lifter can do with proper positioning and technique. It can be used temporarily as a primary clean exercise in cases of serious remedial needs, but more often it's better used as a primer for cleans or in a complex combined with one more cleans.
Variations
The slow-pull clean with no jump can be performed on a riser, with one or more pauses on the way up, with a static or dynamic start, with or without straps, and many other possibilities.
