The Clean Pull is a compound power exercise for professional athletes to improve neuromuscular system efficiency and develop explosive hip extensors for more powerful shots.
The Clean Pull is part of the Olympic lifts such as the ultimate total body power exercise, the Power Clean.
Since the Clean Pull is a free-weight exercises that activates numerous muscle groups simultaneously we can improve:
- transfer of energy
- body control
- balance
- coordination
Therefore we recommend implementing the Clean Pull into advanced training programs during later training phases, such as the Strength-Power phase.
If you want become proficient in Olympic weight lifting, use the integrated periodization model for programming.
Learn how to calculate appropriate training phase intensities download chapter 6 - Strength & Conditioning: Resistance Training for Athletes.
How to Progress
If you use additional weights…make sure you use appropriate resistance so you can control the action throughout the entire range of motion. Otherwise you defeat the purpose of the exercise.
Very often, people use too much resistance and they become sloppy. Especially when it comes to maintaining dynamic stability and rapid hip flexion.
Also, don’t just progress with adding more weight. First, maximize the speed while maintaining perfect form.
Clean Pull Description
- Position barbell hip level on the rack; add resistance (plates) and attach safety clips
- Use a pronated grip (palms facing down) and place hands shoulder-width apart on the bar
- Lift barbell off the rack; take a few steps back and position barbell on the floor
- Take an athletic stance; stand straight, feet are shoulder-width apart; knees slightly flexed; toes point slightly outward (10˚-20˚)
- Assume deadlift starting position; flex the transverse abdominis (abs) before moving the barbell; maintain neutral spine – and head position; look position, look forward
- 1st pulling phase; extend hips and knees in controlled fashion; maintain neutral spine position (push chest out and scapulae [shoulder blades] together); maintain neutral head position (look forward)
- Once barbell moves past the knees 2nd pulling phase occurs; explosively extend the hips and simultaneously jump vertically (plantar flexion) while shrugging the shoulders; elbows remain extended throughout the movement
Clean Pull Targeted Musculature
- Hamstrings
- Glutes
- Quadriceps
- Calves (gastrocnemius, soleus)
- Shoulder Girdle (Traps & Levator Scapula)
Training Zone
Following we provide you with some exercises you can use to optimize your training. Learn more about the purpose of weightlifting for tennis players.
Before you use the Clean Pull you should have been doing the:
during the hypertrophy- and strength training phases to become proficient with the exercise and improve power.
This allows you to progress into more explosive exercises and become a powerful tennis player.
