CLEAN HIGH PULL
FULL BODY (Beginner/Intermediate/Advanced/Coaching Suggested)
All Muscles Active |
This exercise is designed for the development of strength in the
muscles used in the pull, and for the technique of the full
extension. Stand over the barbell. Position your feet underneath with
your feet at hip width. The bar should cross your feet at the
metatarsal joints just in front of your ankles. Point your toes
slightly out. Hold your head erect and tighten your spinal muscles.
Rotate your shoulders forward. Now bend over while squatting down
and grasp the bar with a shoulder-width grip. Lock your elbows
and position your body so that your arms are vertical to the bar with
flexed wrists. Keeping your back muscles contracted take a 3/4 breath
and, using your legs, explode the barbell up off the floor. When
the barbell passes your knees, push in with your hips.
Your knees will shift back down and under the bar. At the same time
you bring your hips in, start to pull the barbell up with your back.
This action will bring the bar into contact with your legs at
mid-thigh. At the moment of contact, accelerate the bar upward
with your legs and back until your body reaches full extension. At
full extension, contract your your calves and trapezius muscles
simultaneously, raising up on your toes and shrugging your shoulders.
This movement puts maximum momentum into the barbell, allowing it to
continue to rise.
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© Copyright Steven R. Zeigman 1994-2019