Isometric Mid Thighs Pull
Standing in the second-pull position of a clean with a bar fixed at mid-thigh in a rack, pull against it as hard as possible and hold.
How to do it
Setup
Bar locked under the rack pins at mid-thigh, feet hip-width under it, knees and hips bent, shoulders over the bar.
Steps
- Grip the bar and set the back flat.
- Drive the feet into the floor and pull up as hard as you can.
- Hold the effort, then let go.
Common mistakes
Jerking into the pull: build to full effort in a second. Rounding the back: set it flat before the drive. Standing too upright: stay in the bent-knee position of the second pull.
Breathing
Steady throughout; never held.
