Pulls are vital part of an Olympic weightlifter's fundamental strength movements. Gaining strength, stability and coordination in these exercises translates directly to increased strength and power in your lifts.
Clean PULL slowly down
CLEAN PULL with slow lowering of the barbell downwards solves several tasks simultaneously. Without a doubt the work of the back and leg muscles in eccentric mode with heavy weight develops strength perfectly, especially when this element of exercise is preceded by the speed-power phase. Also, with a slow lowering of heavy weight downwards, angles are worked out perfectly, since with an incorrect slow movement downwards an athlete will simply lose his balance. It is important to watch the trunk position, load your feet and remember that your hands should be relaxed. Regarding the duration of the body recovery after such an exercise, it should be planned in the program only during the preparation period and not more than once in 2 weeks.
Clean PULL till power position + Muscle Squat CLEAN
The complex is for working out angles in pull. The clean pull is performed up to the middle of the thigh with the almost complete knees straightening, but shoulders remain above the bar and always cover the barbell, arms are relaxed, the trajectory of bar movement is as close to the body as possible. After the pull, the athlete slowly lowers the bar along the same trajectory and after touching the floor immediately performs muscles squat clean, keeping the same angles in movement. The feature of this exercise is that the athlete each time alternates the pull and muscles squat clean. This contributes to better skill development. The exercise is great for warm-up, as well as for recovery and technical training. The recommended period: transitional, preparatory and sometimes competitive. Load: up to 60%, 2-4 sets, 1-3 reps per exercise.
Deficit Clean PULL fast up/slowly down (Touch and Go)
Deficit Middle grip PULL
In this PULL (straps are recommended to use), the athlete's grip is between the position in SNATCH and CLEAN. And in spite of the fact that the power position is done just above the place, in CLEAN, this exercise feels closer to the SNATCH PULL. The «deficit mode» helps to increase the amplitude of movement and have a more intensive stretching of the muscles in order to strengthen and work them out. This exercise is often planned during the transition period to let the muscles switch from the usual angles, as well as in the preparation period when the operating time is running and a large volume of power work is performed from non-standard starting positions in order to work out the athlete`s muscles in various ways. Load: up to 80% from Snatch, 3-4 sets, 3-6 reps.
Deficit Romanian DEADLIFT
A good accessory exercise for the “lumbar spine-glutes-hamstrings” muscle group chain. Always focus on 2 important points: - bend your knees not more than 20º in the bottom position; - arch your back and don't let it round during your performance. Especially in the preparatory phase, try to perform this exercise in the «deficit mode» in order to increase the amplitude of movement and to have a more intense stretching of the muscles in order to strengthen and work them out. But if you note that in a certain moment of motion, your back rounds and there is no possibility of keeping it straight – use racks, blocks, or simply reduce the amplitude of motion. A small secret for those who have such a problem – control the position of the head, always direct your sight slightly above the neutral position of the head relative to the trunk, this should help.