That’s not a Rammstein song, but German for Clean Pull (lit. translation “Pull Narrow”).
In this video Max Lang goes over the first phase (“First Pull” – the pull to hips). Second Pull is the high pull to belly button / chest. He’ll cover that in his Snatch Pull video.
- being able to see your toes when you look down. Bar mid foot.
- externally rotating the legs so that the knees can get out of the way during the pull
- keep your back angle the same, keeping your butt down
- Shoulders over the bar, or slightly in front, arms straight
- Max wants you to have thigh contact as soon as possible
- you can utilize the shoulder shrug at the top, “definitely not a mistake”
- stresses the importance of doing it correctly, not going too heavy too soon
- butt comes up first, which means you pull mostly using your back. In the long run that’s not the healthiest of ways.
- rounded back, lack of tension in back, too heavy loads
- you don’t pull using the entire food (weight shifting onto toes for example), lack of concentration, wrong footwear
- too close or too far away from the bar. Bloody shins means bar too close. No thigh contact means bar too far away.
Second Pull and Snatch Pull