Slow pull clean
Slow Pull Clean — is a Clean variation that involves performing a lift with a reduced speed during the initial phase, focusing on the pull from the floor to the knee or mid-thigh. This exercise is designed to improve a lifter's technique, control, and positioning by emphasizing the importance of proper bar path and balance. It also increases time under tension and helps build strength and muscle engagement during the slow, controlled pull. By reducing the distance for the barbell's acceleration, it is also a great exercise for powerful and explosive hip extension.
performing
Stand with feet hip-width apart, toes pointing slightly outward. Barbell should be positioned over balls of feet. Grasp the barbell with overhand grip, fist wider than shoulders. Move shins toward barbell. Keep your back straight, chest up, and shoulders over the bar.
Begin the lift by pushing through your legs, keeping your back straight and maintaining the slow controlled pull. As the barbell passes your mid-thigh, extend your hips, then knees explosively, generating upward momentum. Keep your arms engaged, but not bent.
Once your hips and knees are fully extended, shrug your trapezius and get up on toes. Simultaneously pull the barbell upward with arms.
While the barbell reaches its highest point, slide your feet to the sides, catch the barbell on your deltoids and squat into a deep position. The bar should be aligned with your mid-foot, your chest up, and your elbows pointing in front of you.
Stand up from squat and extend hips and knees fully while stabilizing barbell. Control the descent of the barbell back to starting position.
The Slow Pull Clean is a full-body exercise that engages multiple muscle groups.
- During the initial pull, the glutes and quadriceps are activated, providing the force to lift the weight off the ground.
- As the lift continues into explosive hip extension, the glutes team up with other powerful muscles to generate the force needed for full extension.
- During the second pull, the calf muscles play a crucial role in plantarflexing the foot, and the upper trapezius muscles lift the shoulder blades, while the biceps and deltoids help keep the bar close to the body and pull even higher.
- Afterwards, the glutes and quads become the main muscles that drive the transition into a deep squat. Rising also requires the use of adductors.
- The erector spinae, abdominals and other core muscles that support the spine are responsible for the safety and stability of the lift.
- The stabilizers in the pull are also the calves, lats, and hamstrings. The rotator cuff, serratus anterior and rhomboid muscles stabilize the shoulder and scapula.
Muscles working
Programming
Programming Clean variations can vary depending on an individual's goals, experience level, and overall training plan. For beginners, it’s crucial to focus on learning proper technique and gradually increasing the weight. More advanced lifters may incorporate specific Clean variations into Olympic weightlifting routines and vary the intensity and volume over time.
The Slow Pull Clean reps programming vary from 1 to 3 in order to maintain good positions. This variation increases the time under tension and is usually performed with lower weights then the regular Clean — 60−80% of the best Clean. Sets can vary from 1-3 with a heavy weight to 5 for light technique work.
The Slow Pull Clean is usually performed before a Clean and Jerk, Pull or Squat, but after Snatch and Power or Muscle Clean. This can also be used as a light weight finisher for technique work.
Variations
Different variations of the Slow Pull Clean used to train specific aspects:
Slow Pull Power Clean. Perform the lift with a slow pull until mid-thigh and catch the barbell in a partial squat focusing on the control, positioning and timing.
Slow pull No feet Clean. Perform the lift with a slow pull without splitting the feet, emphasizing precise bar control and full hip extension.