The Second Pull

Desmond beginning the 2nd pull from the hang (arms a little too bend).

Desmond beginning the 2nd pull from the hang (arms a little too bent).

Beginning the drop under the bar.  The 2nd pull was too fast for the camera to catch at full extension.

Beginning the drop under the bar. The 2nd pull was too fast for the camera to catch at full extension.

And standing tall with the bar before the next rep.

And standing tall with the bar before the next rep.

The second pull of the clean–the part between the deadlift  and the dropping under the bar–is unparalleled in developing power.  The drive from the hang to full extension with weight is one on of the most powerful movements a human can do.  The key words in that sentence are drive and full extension.  The weight must be forcefully jumped up.  The hips must be full extended and the shoulders shrugged as high as possible.  The second pull is worked in any variation of both the clean and the snatch.  However, repeated hang power cleans with heavy, but not overwhelming weight is possibly the most effective power building exercise a trainee can do.

A very good example is the WOD below.

Workout:

5 Rounds

10 Hang Power Cleans 135/85#

15 Pushups

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