Tag Archives: GAA

Why we like the Clean Pull

Most Strength and conditioning programs will utilize an exercise which develops the triple extension. The triple extension is comprised of the ankle, knee and hip joints extending in unison. This movement is common in the vast majority of sports and athletic movements. For that reason it is obviously a good idea to try and develop it. Possessing a powerful triple extension will allow an athlete to run faster, jump higher and hit harder. There are many exercises that can develop a powerful triple extension. The clean and snatch are two very popular choices along with most forms of jumping exercises. One exercise which is perhaps less popular but just, or even more effective is the clean pull. (See Below)

The clean pull is the first and second pull portion of the clean. It can also be performed with a snatch grip to create the snatch pull. We like the clean pull because it possesses all the beneficial aspects of both the clean and snatch while significantly reducing technical demands. The first and second pull movement can take quite some time to teach and become proficient at. Often athletes don’t have time in their schedule to focus on technical skills or a lift which is not their chosen sport. For that reason we want to get the benefit from an explosive triple extension movement but do not always have the time to teach it up to a level where it contributes to performance. In addition to time constraints Olympic lifts such as the clean and snatch require mobility and strength in some joints which some athletes do not possess.

Athletes can build massive amounts of power and force generating capacity while reducing injury risk. Many programs will incorporate cleans and power cleans as the benefits of these are well established. The issue is that unless the athlete has reasonable technical skill and mobility, there is a tendency to cheat the exercise. This is especially true where load is seen as a priority. Its benefits can be significantly reduced when this occurs. The clean pull allows athletes to move high loads in a relatively safe fashion. It eliminates a portion of the clean which many athletes have difficulties with.

Recommending an exercise because it is easier or less technical is not something that I’d normally recommend. The reality is that in many scenarios athletes can waste time on things which in the grand scheme of their training are unproductive. The clean pull is a fast and efficient way to develop power in an athlete. It can be used in many circumstances where the clean cannot. One such example is during season in contact sports where athletes regularly pick up minor sprains and strains. The wrist and shoulders are extremely common areas to suffer. This often eliminates many lifts which require athletes to catch overhead or even in front rack position.

In addition to them being a good alternative they can also be a great supplemental exercise. Athletes can often handle heavier loads when performing the clean pull vs. the clean. Building good strength in this portion of the lift can contribute significantly when cleans are then performed in full.

While we don’t suggest avoiding Olympic lifts they are not always necessary or suitable. They should be performed for an established reason and not because they are popular. Many athletes struggle with them and see little benefit. Clean pulls provide an excellent alternative in many scenarios. We firmly believe that the components that make up every program should have purpose. Clean pulls build a very powerful triple extension easily, safely and effectively. This is why we like them.

Olympic Lifts and Team Sports!

Olympic lifting has long been a popular component of team sports’ strength and conditioning programs. There are great benefits to gain from it. It trains the triple extension movement effectively, which is the basis for many athletic actions. It also teaches an athlete to produce and increase their ability to produce power. Additionally it can help athletes build muscle, become more agile, and improve functional mobility.

So what’s the problem? In short these lifts are sometimes too technical for a team setting. For an athlete to really benefit from them they must be reasonable proficient in executing them. In a team environment there is usually a big spread in technical ability and experience. There are also a lot of individual needs and scenarios which make technical lifts problematic. These lifts require significant time to be focused on them in order to teach and learn the movement. Additionally, mobility can often be an issue that needs to be addressed first before an athlete can attempt new lifts.

There is a theory referred to as “Physical Literacy” it relates to how we learn to move in our early years and how coordinated we become. Some of us are more physically literate than others. It is usually the product of having more practice or experience. Children who played a wider variety of sports tend to be more well rounded in terms of movement and adapt to new skills quickly. We cannot assume all players are at a similar level, so constructing a team-based program there must be compromise. In some cases we have the time to develop players and teach them new skills, other times we only have a few weeks to prepare them for a coming season.

Time and experience must be considered when building Olympic lifts into a team program. Getting the best “bang for your buck” is the preferred approach when choosing exercises. Often when we have a short time frame and sticking to the basics is a more effective approach. Jump training covers achieves most benefits, and with a fraction of the skill requirements. It can be quite easy to spot a “muscle clean” over a fast and technically sound clean. This is what we try to avoid as there is no benefit to performing inefficient lifts.

As with any type of training, a logical progression must be in place. The mistake is when people try to rush things. We would rather have athletes do ten minutes of skill practice with just a bar and then some jump exercises, than a full session of sloppy Olympic lifts. There is a time and place for every exercise. The key is to narrow a program down to what’s effective, then look at adding things in the offseason when there is more time to give direct attention to weaknesses.