#Tempo clean pull full

Notes: knees bent as scale, rower with parallettes as progression. L-sit holds – 5s hold X 3-4/set X 3 sets, rest 60-90s Notes: Knees bent as scale, rower with parallettes as progression.Ī1. Reverse plank (superman) hold – 30-60s X 3 sets, rest 60-90s Ring Invert – 4-6 reps controlled tempo X 3 sets, rest 60-90sī3. Headstand pike raises – 4-6 reps 5050 X 3 sets, rest 60-90sī2. Notes: Wrists neutral, keep arms close to body and body active in hollow.ī1. Prone straight arm shoulder extension with plate – 8-12 reps 2022 X 3 sets, rest 60-90s Lat activation push back with hollow body – 4-6 reps with pause at top X 3 sets, rest 60-90sĪ3.

Notes: Elbow to shoulder width, external rotation of shoulder, drive shoulders down, start with a short level (knees bent), drive hips and knees up and forward, which drives shoulders back, should not feel front of shoulder, extend lever after 5s hold achieved, 1 st one leg (alternating), then both legs.Ī2. L-sit holds – 5-10s hold X 2-3/set X 3 sets, rest 60-90s In other words keep your core neutral throughout the ENTIRE movement.ġ5 Back and Hip Extensions (controlled tempo)Ī1. Notes: Use the bands necessary to avoid ALL surrender of the low back. Banded Harness Strict Handstand Push-ups – 6-10 reps X 3 sets, rest 60-90s Russian Box Dips – 6-8 reps X 3 sets, rest 60-90sī3. Hanging L-sit Hold – 5-10s hold X 2-3/set X 3 sets, rest 60-90sī2. Side Plank Raises – 8-12 reps/side X 3 sets, rest 60-90sī1.

Maintain a hollow activation throughout and use your latsto press down.Ī3. To scale, swing through to feet, then push off to get back. Start at the back end, swing forward and without touching pull yourself back through to the starting position. Notes: Set the bar at approximately chest height. Anchored Bar Glide Kip – 6-10 reps X 3 sets, rest 60-90s Use the med ball to roll your toes forward.Ī2. Notes: This is just a progression from the headstand we did earlier. Handstand Pike Raises (against wall) – 4-6 reps X 3 sets, rest 60-90s The slow-pull clean can be performed on a riser, without lifting the feet, with one or more pauses on the way up, with a static or dynamic start, and many other possibilities.A1.

It can be used temporarily as a primary clean exercise in cases of serious remedial needs, but more often it's better used as a primer for cleans or in a complex combined with one more cleans. In any case, the weight should not exceed what the lifter can do with proper positioning and technique. Loading will be considerably limited relative to a normal clean, although the gap will diminish over time with consistent training. Generally the slow-pull clean should be done for 1-3 reps per set anywhere from 60%-80% of the lifter’s best clean. The slow movement allows the lifter to recognize and correct for errors, and the greater time in these positions further strengthens them. The slow-pull clean is used to focus on improving balance, position and postural control in the first pull, and timing of the transition into the second pull of the clean.

#Tempo clean pull full

Once you’ve reached mid-thigh, accelerate to full speed and complete a clean as you would otherwise. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle until the bar is past the knees. Move slowly from the floor to approximately mid-thigh-anywhere from 3-5 seconds. Set the clean starting position tightly and push with the legs through the whole foot against the floor similarly to a squat. The slow-pull clean is simply a clean in which the first pull is slowed significantly.