When it comes to strength and power training, the clean pull under exercise is a highly effective movement that targets multiple muscle groups while enhancing overall athletic performance. This exercise is commonly used by weightlifters, athletes, and fitness enthusiasts alike to develop explosive power, improve technique, and increase strength in the lower body. In this comprehensive guide, we will explore the benefits, proper technique, variations, and safety tips for performing the clean pull under exercise.
The clean pull under exercise offers a myriad of benefits for individuals looking to enhance their athletic performance or improve their strength training regimen. Here are some key advantages of incorporating this exercise into your routine:
Develops Explosive Power: The clean pull under exercise primarily targets the muscles in the legs, including the quadriceps, hamstrings, glutes, and calves. By explosively extending the hips and knees during the movement, you can significantly improve your power output.
Enhances Core Stability: The clean pull under exercise requires a strong and stable core to efficiently transfer power from the lower body to the upper body. This movement engages various core muscles, including the abdominals, obliques, and lower back, thereby improving overall core stability.
Improves Technique for Olympic Lifts: The clean pull under exercise is a fundamental movement in Olympic weightlifting. By regularly practicing this exercise, you can improve your technique and form for more complex lifts like the clean and jerk or snatch.
Increases Lower Body Strength: As a compound movement, the clean pull under exercise engages multiple muscle groups simultaneously, leading to increased strength gains in the legs, hips, and glutes.
Builds Grip Strength: During the clean pull under exercise, a firm and secure grip on the barbell is required. This exercise can help improve grip strength and forearm development, which can be beneficial for other lifting exercises.
Starting Position: Stand with your feet shoulder-width apart, toes positioned slightly outward. Position the barbell just above your shoelaces, ensuring it is close to your shins. Maintain a neutral spine and engage your core.
Grip: Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. Your hands should be positioned outside your legs.
First Pull: Slowly lift the barbell off the ground by extending your hips and knees. Keep your shoulders over the bar, and maintain a strong upright posture. The barbell should move close to your body during this phase.
Second Pull: Once the barbell reaches mid-thigh level, rapidly extend your hips and knees to generate power. Maintain a slight lean back with your torso and pull the barbell upwards, close to your chest, while keeping your elbows high.
Catch Position: As the barbell reaches its peak height, swiftly transition into the catch position. Drop your body underneath the barbell by extending your ankles, knees, and hips simultaneously, landing in a partial squat position. Ensure your elbows are high and your chest is up.
Stand Up: From the catch position, drive your heels into the ground and fully extend your hips, knees, and ankles to stand up straight. Maintain stability and control throughout the movement.
Return to Starting Position: Reverse the movement by descending back into the partial squat position, and slowly lower the barbell to the ground while maintaining proper form.
Hang Clean Pull Under: This variation involves starting the movement from a hanging position, with the barbell positioned around mid-thigh level. The hang clean pull under emphasizes explosive power and technique refinement.
Power Clean Pull Under: In the power clean pull under, the goal is to generate maximum power by lifting the barbell as explosively as possible. This variation is often used by athletes seeking to improve their vertical jump or overall explosive strength.
Clean Pull Under with Bands: Adding resistance bands to the clean pull under exercise can increase the difficulty and challenge the muscles throughout the entire movement. The bands provide variable resistance, requiring greater force production.
To perform the clean pull under exercise safely and effectively, consider the following tips:
Start with Light Weights: Master the technique and form of the clean pull under exercise using lighter weights before progressing to heavier loads. This will help reduce the risk of injury and ensure proper muscle activation.
Maintain Proper Form: Keep your back straight, engage your core, and avoid rounding or arching your back during the movement. This will prevent excessive stress on the spine and promote a safe lifting position.
Use the Correct Grip: Ensure your grip on the barbell allows for a comfortable and secure hold. Experiment with different hand positions to find the one that works best for you.
Perform in a Controlled Manner: Focus on maintaining control throughout the entire exercise. Avoid jerking or heaving the weight, as this can lead to strain or injury.
Warm-Up Adequately: Prioritize a thorough warm-up routine, including dynamic stretches and mobility exercises for the hips, knees, and ankles. This will help prepare your muscles and joints for the demands of the exercise.
In conclusion, the clean pull under exercise is an excellent addition to any strength and power training routine. By mastering the technique, incorporating variations, and following safety guidelines, you can reap the numerous benefits this exercise offers. Whether you are a weightlifter, athlete, or fitness enthusiast, the clean pull under exercise can help you unlock your full potential in the gym or on the field.
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