Exercise Library
Clean Bench Pull (Staircase Pull)
AKA Clean staircase pull, clean pull on stairs
AKA Clean staircase pull, clean pull on stairs
The clean bench pull is a fairly rare partial pull variation that uses spring of the bar to increase speed and minimize loading on the back.
Use either a sturdy bench or a staircase block to support the center of the bar. Set your starting position tightly while straddling the bench or block, and perform a clean pull as you would otherwise.
After completing the extension, return the bar under control to the bench or block, allowing it to contact with enough downward speed that the bar bends somewhat and whips back up. Time your next rep to move with this upward rebound of the bar so that it moves more easily from the bottom position and with more speed.
Purpose
The clean bench pull allows speed through the extension that wouldn’t normally be achievable with the weights in question due to the rebound of the bar. This allows the lifter to get the feel for pulling heavier weights that they would be unable to lift from a dead stop from the floor. Because the start of each rep after the first is bolstered by the bar’s rebound, it also reduces the stress on the back relative to the same lift from blocks.
Programming
Generally the clean bench pull should be done for 2-5 reps per set anywhere from 80%-115% of the lifter’s best clean depending on the lifter and how it fits into the program. It should be performed after primary snatch or clean work in the training session. Depending on the goal, it can be performed before or after standard clean pulls or clean deadlifts.
Variations
Because the initial rep begins from a dead stop, making it far more difficult with heavy weights, a recommended variation is to start the bar on a set of blocks immediately behind the bench or stair blocks—the athlete will lift the bar from the blocks, walk into position straddling the bench or stairs, and then begin the set from the top, allowing the use of the rebound for all reps in the set. The exercise can also be done as a clean high-pull.
Use either a sturdy bench or a staircase block to support the center of the bar. Set your starting position tightly while straddling the bench or block, and perform a clean pull as you would otherwise.
After completing the extension, return the bar under control to the bench or block, allowing it to contact with enough downward speed that the bar bends somewhat and whips back up. Time your next rep to move with this upward rebound of the bar so that it moves more easily from the bottom position and with more speed.
Purpose
The clean bench pull allows speed through the extension that wouldn’t normally be achievable with the weights in question due to the rebound of the bar. This allows the lifter to get the feel for pulling heavier weights that they would be unable to lift from a dead stop from the floor. Because the start of each rep after the first is bolstered by the bar’s rebound, it also reduces the stress on the back relative to the same lift from blocks.
Programming
Generally the clean bench pull should be done for 2-5 reps per set anywhere from 80%-115% of the lifter’s best clean depending on the lifter and how it fits into the program. It should be performed after primary snatch or clean work in the training session. Depending on the goal, it can be performed before or after standard clean pulls or clean deadlifts.
Variations
Because the initial rep begins from a dead stop, making it far more difficult with heavy weights, a recommended variation is to start the bar on a set of blocks immediately behind the bench or stair blocks—the athlete will lift the bar from the blocks, walk into position straddling the bench or stairs, and then begin the set from the top, allowing the use of the rebound for all reps in the set. The exercise can also be done as a clean high-pull.
