Clean and Jerk 1-1-1-1-1
Clean Pulls 3-3-3
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Clean pulls are the slow-motion of the “third pull” of the clean, also known as the finish. Your set up is the same as a clean (which is also the same as a deadlift), and you deadlift the bar to your pockets – that’s when you use your shoulders to shrug the bar up (your arms DO NOT bend). Here’s what it looks like (and yes, it’s supposed to be HEAVY):
It does NOT look like this – watch this guy’s arms bend, and he basically does an upright row. The initiation of the third pull (the finish) happens when you shrug your shoulders up and generate power and explosiveness from your SHOULDERS (not your arms). When your arms bend, the power ends.