The powerful pull of a clean without the catch.
Stay over the bar until your knees pass, then snap your hips open, no early arm pull.
The clean pull is the pulling half of the clean with the catch deleted, so you can load it heavier than your best clean and hammer the positions that matter. Quads break the bar off the floor, hips and glutes explode it upward, and the shoulders finish with a hard shrug at the top. It builds the leg drive and positional strength that quietly cap how much you can clean.
Slightly above your best clean is the common range, heavy enough to overload but light enough that the bar still accelerates and the extension stays complete. If your back rounds or the finish dies, it is too heavy.
No. Arms stay long like ropes until your hips finish. Early arm bend kills the transfer of leg and hip power into the bar, in pulls and in the full lift alike.
Strength and speed in the exact positions of your clean, especially off the floor and through the hip finish, without the technical demand or fatigue of catching every rep.
