Exercise Library
OLYMPIC LIFTSintermediate
Isometric Mid-Thigh Pull
Maximal-effort pull against a fixed bar in the second-pull position. No catch technique is needed, yet it trains maximal rapid-force intent — ideal for strength-to-power conversion phases or low-impact stimulus days.
Glutes, quads, hamstrings, traps, core3-5 sets × 5-7s maximal effort
Coaching cues
- 1.Bar fixed at mid-thigh height
- 2.Back angle matches the clean second pull
- 3.Ramp to max force over 3s, hold 2-4s
- 4.Pull every set like you're trying to lift the rack
Detailed training method
[Steps]1. Fix a bar at mid-thigh height (immovable)→2. Assume the clean second-pull position→3. Pull the bar maximally for 5-7s→4. Max whole-body tension→5. 3-5 sets
[Common Errors]✗ Wrong body position→back angle must match the clean second pull ✗ Not pulling maximally→wasted set ✗ Too short→at least 5s
[Progressions]5s→7s→10s→wide grip→narrow grip→single-arm
[Jump-Specific]Maximizes lower-body force intent without needing technique; the isometric complement to cleans; directly tests and trains drive strength
Avoid with high blood pressure or for those who shouldn't hold breath under strain; never round the back
Related exercises
Power Clean
Pull the bar explosively from the floor to the front shoulders (caught in a quarter squat)
Hang Clean
Starting from mid-thigh (hang position), skip the first pull from the floor and perform the second and third pulls directly
Jump Shrug
From the hang position, perform triple extension plus a maximal shrug; the feet may leave the ground (jump), but the arms don't pull — the bar rises only from lower-body explosion