Exercise Library
Slow Clean Pull
The slow clean pull is simply a clean pull in which the first pull is slowed significantly.
Set the clean starting position tightly and push with the legs through the whole foot against the floor similarly to a squat. 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.
At around mid-thigh, accelerate to full clean pull speed while you open the hips explosively and drive vertically with the legs to achieve maximal bar speed.
Purpose
The slow clean pull is used to focus on improving balance, position and postural control and strength in the first 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.
Programming
Generally the slow clean pull should be done for 2-3 reps per set anywhere from 70%-90% of the lifter’s best clean. Newer lifters whose cleans are significantly limited by technique will likely need to pull much heavier percentages to adequately train strength in the pull. Loading will be considerably limited relative to conventional clean pulls, 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 and speed in the final extension.
As a strength exercise, it should be placed toward the end of a workout, but because it also involves some speed and technique, it’s generally best placed before more basic strength work like squats.
Variations
The slow clean pull can be performed on a riser, with flat feet at the top, with slow eccentrics (3-6 seconds typically), with one or more pauses on the way up, from various hang or block heights, with a static or dynamic start, with or without straps, and many other possibilities.
Set the clean starting position tightly and push with the legs through the whole foot against the floor similarly to a squat. 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.
At around mid-thigh, accelerate to full clean pull speed while you open the hips explosively and drive vertically with the legs to achieve maximal bar speed.
Purpose
The slow clean pull is used to focus on improving balance, position and postural control and strength in the first 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.
Programming
Generally the slow clean pull should be done for 2-3 reps per set anywhere from 70%-90% of the lifter’s best clean. Newer lifters whose cleans are significantly limited by technique will likely need to pull much heavier percentages to adequately train strength in the pull. Loading will be considerably limited relative to conventional clean pulls, 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 and speed in the final extension.
As a strength exercise, it should be placed toward the end of a workout, but because it also involves some speed and technique, it’s generally best placed before more basic strength work like squats.
Variations
The slow clean pull can be performed on a riser, with flat feet at the top, with slow eccentrics (3-6 seconds typically), with one or more pauses on the way up, from various hang or block heights, with a static or dynamic start, with or without straps, and many other possibilities.
