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Total body movements, also known as full body movements, are exercises that engage multiple muscle groups and joints in the body simultaneously. These exercises are often used in strength training programs as they allow for greater calorie burn, increased muscle activation, and more efficient use of time.
It's important to note that there are very few true total body lifts, as most exercises tend to favor either the upper or lower body. However, exercises like the deadlift, clean and jerk, and snatch are considered to be more total body movements as they involve multiple muscle groups and joints. The criteria for a true total body lift would include engagement of the upper and lower body, a combination of pushing and pulling movements, and coordination between multiple muscle groups and joints.
Clean Pull
The clean pull is an effective full-body exercise that primarily targets the posterior chain, including the lower back, glutes, and hamstrings, as well as the traps and shoulders. This compound movement is derived from Olympic weightlifting and is known for its ability to improve power, strength, and explosiveness. The clean pull emphasizes proper form and technique, reducing the risk of injury and ensuring efficient movement patterns.
To perform a clean pull, follow these steps:
Stand with your feet hip-width apart and position a loaded barbell over the middle of your feet.
Bend at the hips and knees to lower yourself into a starting position, grasping the barbell with a hook grip slightly wider than shoulder-width apart, palms facing your body.
Set your back by engaging your lats, pulling your shoulder blades down and back, and maintaining a neutral spine.
Initiate the movement by extending your hips and knees, driving your feet into the ground to lift the barbell upwards.
As the barbell reaches knee height, explosively extend your hips and slightly shrug your shoulders while getting onto your tip toes allowing the momentum to carry the barbell upwards.
Keep your elbows extended and maintain control of the barbell throughout the movement.
Once the bar reaches its peak let the bar go and fall back to the ground.
To perform the clean pull safely and effectively, maintain proper form throughout the movement. Engage your lats, maintain a neutral spine, and focus on explosive hip extension and shrugging your shoulders.
Beginners can modify the clean pull by using lighter weights or performing the exercise with a PVC pipe or unloaded barbell, focusing on proper technique and form. As you become stronger and more proficient with the movement, you can increase the weight and progress to more challenging variations, such as the full clean or the clean and jerk. Incorporate the clean pull into your training program to improve power, strength, and explosiveness while emphasizing proper form and technique.
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