The Power clean high-pull is an exercise for training strength, speed, power, posture and balance. The ability to move powerfully and explosively is a critical aspect in developing athletic success. I recently watched a clip of Terrance Crawford doing a similar exercise during his training for his fight with Amir Khan.
This exercise can help develop and train triple extension ability- the explosive extension of the knee, hip, and ankle- which is the basis of most sports movements. From a boxers perspective developing the powerful execution of the triple extension will have a carry over to kicking and punching mechanisms and striking power.
The rack clean high-pull is a good exercise in its own right and can also be used a is a tool to help train the final extension and upper body movement of the clean high-pull. It is also a good for upper body strength development exercise.
· The rack clean high-pull is performed the same as a normal clean high-pull apart from the bar position starts from resting on a rack (or blocks) instead of the floor. The bar starting position is usually around knee height or below the knee.
· With the bar resting on the rack, close to the body, hold the bar in a wider than shoulder width grip and then initiate the movement of the bar by using your legs to drive your feet through the floor and use a hip drive.
· As the bar ascends upwards, you should be carrying over the momentum first initiated by the hip drive by rising on your toes.
· When the bar reaches about chest height, pull the bar towards your lower neck/upper chest before lowering the bar.
· Reset the bar on the rack, bar close to body then do next rep.
Jamie Miller- Personal Trainer
UK Fitness Personal Training