Exercise Library
Clean Stage Pull
The clean stage pull is a clean pull broken up into progressively longer ranges of motion until reaching a complete pull. For example, a pull from the floor to the knee, then from the floor to the hip, then a complete clean pull.
For all partial finish positions, ensure proper balance over the whole foot and that the position is identical to where you’d be at that point of a clean pull. An exception is if one stage is the hip with the intent to keep the shoulders in front of the bar like in a pull to hip.
The final stage is always a complete clean pull.
Purpose
The clean stage pull is a way to reinforce specific segments and positions in the pull, and to be able to immediately apply the technique and feel of these segments to the complete pull to achieve a better execution.
Programming
Generally the clean stage pull should be done for 1-3 reps per set anywhere from 80%-100% of the lifter’s best clean depending on the lifter and how much emphasis needs to be placed on speed versus strength. Newer lifters whose cleans are significantly limited by technique will likely need to pull much heavier percentages to adequately train strength in the pull. The weight should not exceed what the lifter can do with proper positioning and technique and speed in the final extension. Reps run lower than conventional pulls because each one is really multiple movements.
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.
For all partial finish positions, ensure proper balance over the whole foot and that the position is identical to where you’d be at that point of a clean pull. An exception is if one stage is the hip with the intent to keep the shoulders in front of the bar like in a pull to hip.
The final stage is always a complete clean pull.
Purpose
The clean stage pull is a way to reinforce specific segments and positions in the pull, and to be able to immediately apply the technique and feel of these segments to the complete pull to achieve a better execution.
Programming
Generally the clean stage pull should be done for 1-3 reps per set anywhere from 80%-100% of the lifter’s best clean depending on the lifter and how much emphasis needs to be placed on speed versus strength. Newer lifters whose cleans are significantly limited by technique will likely need to pull much heavier percentages to adequately train strength in the pull. The weight should not exceed what the lifter can do with proper positioning and technique and speed in the final extension. Reps run lower than conventional pulls because each one is really multiple movements.
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.
