Pull from the Knee

'There is no doubt that track athletes require weight training to optimise their performance. However weight training can be a daunting playground especially with the plethora of information out there confusing the issue. Weight training is time consuming and many exercises are moderately effective or ineffective in improving a sprinters ability. The formula is simple; will this exercise make me faster? Of course this question is not that simple but for the sake of this argument lets assume this is true. What must an exercise be? Firstly it must be specific. It must mimic the movements of sprinting. Secondly, it must overload the active system and thirdly, it must be progressive'.  

Pull from the Knee (PfK)

This exercise effectively breaks down the components of the clean and jerk (C&J) and snatch emphasizing the triple extension of the hips, knees and ankles. Weightlifting exercises such as the C&J and snatch are regarded as superior training methods for athletes in power-based sports. Due to the explosive nature of these exercises it is important for athletes follow clear guidelines of form and safety while performing such exercises to prevent injuries. The pull from the knee can acts as a teaching progression for these exercises as well as a useful exercise in its own right.

Muscles involved

Erector spinae, rectus abdominus and obliques, subscapularis, latissimus dorsi, brachioradialis, trapezius, splenius capitis, splenius cervicis, infraspinatus, serratus posterior inferior, rhomboid major, rhomboid minor, and the supraspinatus. Also active during the movement phase, levator scapulae, teresminor, teresmajor, rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius, gluteus maximus, biceps femurs, semimembranosus, and semitendinosus, gastrocnemius, soles, tibialis posterior, flexor digitorum, peroneus longus, and the peroneus brevis.

Benefits of the exercise

• Maximum transference to sprinting through transition to peak power position and acceleration of an external load using triple extension. 
• The PfK reduces of stresses from moving the load from the floor to the second pull. 
• High rates of force and power production are required to accelerate the load from at static position. 
• The pull from the knee is less complex than the C&J and snatch thus effectively reducing the risk of injury.

Start position

The weight should be positioned on boxes or squat rack at the appropriate patella height. Feet hip width apart with hands (hook grip) placed in the C&J position. Flex forward at the hips while aiming to maintain a normal curve in the lower back. Slightly bend the knees positioning the shoulders ahead of the bar.

Start position

Transition

Inhale deeply while tightening the muscles in the torso. The athlete should initiate the exercise by engaging their hamstrings, glutes, and erector spinae muscles to begin to move to the bar upwards. The peak power position is accomplished by extending their back while forcing the hips and knees forward at the same time. The bar should be moving vertically as close to but not touching the body.

Transition Power position

Second pull

From the power position the athlete uses the momentum from the initial pull to initiate the triple extension. As the bar brushes the thighs the athletes explodes through the hips, knees and ankles while shrugging their shoulders to maximize the loads velocity. At this point the athlete can lower the bar to prepare for the next repetition.

Second pull

Loading

Dependent on the periodisation the PfK can be used with higher reps during strength endurance training block with light to moderate loads (2 – 5 reps at 80 -100% of Power clean) . During the strength-power training block use increased loads and reduced volume (1 – 3 reps at 120 – 140% of Power clean). Explosive speed and maintenance block use reduced volume and intensity to enhance power output (4- 6 reps at 40 – 60% of Power clean). 

However, the loads prescribed should be based on the athlete’s ability and strength. Weaker or less technically proficient athletes should focus on improving peak power through lighter loads, whereas heavier loads may be prescribed for a stronger, more technically proficient athlete.

Pull from the knee: Proper Technique and Application, DeWeese, et al, (2016)

Strength and Conditioning Journal, Volume 38, Number 1.