Here are some of the common mistakes made by beginner and experienced lifters. The clean high pull is not an easy movement. Your elbows should be pointing up and back and the bar close to your body. You should be fully extended onto your toes as you pull the bar to get maximum momentum from the legs. As you shrug, pull the bar as high as possible with your arms like you are performing an upright row. The PullĪs you make contact with the barbell, continue pushing with the legs as you extend up tall. Additionally, the further the bar is from your shins, the more stress you place on your lower back. If the bar is even an inch away from your shins, your pull will not be straight and you will struggle to find the correct positions. In this position, the barbell should be touching your shins or be very, very close. Keeping your lats tight by imagining you’re holding tennis balls under your armpits will keep the bar close as you initiate the pull. If you don’t take this slack out of the bar, when you go to pull, you’ll lose your position and tightness.īy pulling the slack out of the bar, you create tension with your full body and especially your lats. This is important as the barbell moves slightly before the plates come off the floor. To find this position, pull yourself down to the bar by pulling the slack out of the bar. That is your bodyweight positioned through the middle of your foot, your chest up, elbows pointing out, and your head and eyes forward and slightly up. The starting position of the clean high pull is the same as your clean pull or clean.
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