CLEAN PULL

The clean pull is a good training tool for learning the first part of the clean and jerk.You extend the hips, knees, and ankles without racking in the weight. This exercise works the gluteus maximus, quadriceps, and spinal erectors, and to a smaller extent the trapezius, deltoids, and biceps brachii.

1. Position a barbell on the ground. Squat down and grasp the barbell with the hands in a pronated position using a hook grip (fingers covering thumb), spaced slightly wider than shoulder- width.
2. Pull against the bar so that the arms are straight and the low back is flat or slightly arched. You will lean forward slightly, but your weight should be evenly distributed on the feet. Inhale.
3. Lift the bar off the floor by forcefully extending the knees and hips. Keep the shoulders in front of the bar and keep the bar close to the shins. Do not let the hips rise faster than the shoulders.
4. Just after the bar passes the knees, drive the hips forward and bend the knees so that the thighs are under the bar.
5. Explosively extend the knees, hips, and ankles as you shrug the shoulders, keeping the arms straight. Simultaneously exhale.
6. Lower the bar to the ground in the reverse order of that you lifted it in.

Refer also to the split jerk. The split jerk is a training tool for teaching the second part of the clean and jerk. It works the deltoids and triceps primarily, and the quadriceps and gluteus maximus to a lesser degree.