![]() Therefore, going too heavy too soon usually results in poor positioning of the back when performing the pull and therefore, not mimicking the way they would clean. You want to be doing the clean pull the exact way you would do the pull when you clean. ![]() Once the slack has been removed through creating full body tension, lift the barbell in one fluent movement and accelerate the movement as the barbell starts passing the knees instead yanking it off the floor. If you take your barbell and put on any plates then gently pull the barbell vertically without lifting the plates, you’ll see and feel there is a very small movement. In order to alleviate this issue, you must keep tension on the barbell before initiate the pull by taking out the slack of the bar. When the athlete aggressively jolts the barbell from the ground this will cause them to lose tension in their back resulting in tension in their arms making the movement slow and sluggish. This causes the athlete to not fully extend at the top of their pull and not generate maximum power from the exercise. Having the shoulders behind the barbell in the starting position, which often results in pressure being on the heels, will negatively impact how much force you can generate from the floor in your pull. Starting With The Shoulders Behind The Bar Or Pressure On The Heels These are common clean pull mistakes that will be in sequential order from the starting position through to the full extension.
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