Mar 26 • Form Tips 🏋️♂️
Stronger Off the Floor ⬇️
If a clean feels super heavy right when you initiate the pull off the ground, it’s time to start overloading that pull phase. This will become especially apparent if hang or block clean variations start feeling more reliable than having to go from the ground.
The key is to overload the pulling phase with more weight than we would be able to get under for an actual clean.
This helps us achieve a few different things:
1) Strengthens our pulls. Pretty straightforward here, by adding weight to the movement and following the principle of progressive overload, we’re just going to get overall stronger in the movement we’re experiencing regularly.
2) Patience through the pull. This is a big one for intermediate lifters, it’s easy to skip through our hip extension or rush the lift if it immediately feels heavy from the ground. Instead, we can get used to it taking a long time to go from the floor to the hips with the bar, which will give us more confidence to throw up a heavy clean even when it moves slowly off the ground.
3) Practice hitting our positions even when under heavy fatigue. If we can practice keeping our chest up, driving through the legs, staying over the bar, etc when working with 110-120% of our clean max, it gets a lot easier to replicate that technique once the weights get back down to 95-100% again.
So, if you find yourself struggling with feeling strong through the pull, rushing through the movement, or experiencing technical breakdowns, then trying out some Supra-maximal clean pulls might be a good idea to add to your routine.
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Stronger Off the Floor ⬇️
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