How to Improve Your Power Clean Second Pull
All,
The second pull is the most fun part of the movement! It’s also the most applicable part of the full movement to other sports and athletics in general. Explosively pushing your feet into the ground is one of the most common actions you perform as an athlete!
You have to have a powerful second pull or you simply won’t make for a good weightlifter, technique is great but there is no substitute for being freaky strong and explosive!
Key points for the second pull:
- Begin after the transition with arms strait, back vertical, heels down and knees pushed under the bar
- Bar starts out touching your upper thigh
- Jump as high as possible with full hip, knee and ankle extension (technically ankle flexion…)
- Once you reaches maximum jump height you’ll shrug your self under the bar
- Immediately following the shrug you’ll pull your elbows up and back keeping the bar as close to you as possible
- Bar will land on you shoulders, upper arm will be parallel to the ground (covered in next video)
- For the power clean you’ll land in a perfect quarter front squat (covered in next video)
Homework:
- Video record 20 power cleans (rest as needed)
- Post best clean to our Faction Facebook Page for feedback
See ya tomorrow,
Doug