The Monthly Movement

This months movement is the...

Clean High Pull:


Why:

• It's a skill transfer exercise which can help aid performance in the clean.
• The movement involves multiple joints and build explosive power.
• The wider grip, as opposed to the sumo-deadlift high pull, puts less stress on the wrists. 
• Great total-body movement.

How:

• Start with the bar on the ground and position your feet in a stance were you would be comfortable jumping from.  
• You should be in a position very similar if not exactly like the stance you would clean in.  Hands should be on the outside of the legs.
• Now thrust your hips forward, shrug your shoulders, and pull the bar to your sternum/lower chest.
• You should be generating enough force with your hips to limit the use of your arms in getting the bar up.
• At the top of the movement make sure your elbows are above the bar.
• You should have "triple extension" (ankles, hips, traps) at the top of the movement.
• Lower the bar, push your hips back, and return to the starting position

Try to work this in in your program, especially if you have trouble with that 2nd pull in the clean.

Train hard and train smart.