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high Pulls
- Thread starter Sergeant
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Arioch
New member
Cubanito17
New member
that is a good site just from watching her do the whole clean I've noticed that when I do mine I need to EXPLODE more off the ground so I can put on more weight in doing this, thanx Arioch.
Arioch
New member
It is often more important to explode on the second pull. As a general rule, the better OL'ers had a second pull that was significantly faster than the first pull, such as Alexeyev, with a first pull of 1.12 m/s and a second pull of 1.8 m/s. There are exceptions, of course, such as Dave Rigert (198).
If you wish to try to explode from the deck at first, the you must be certain of two things.
1. Rotate your elbows outward, and keep them that way. Concentrate on pulling outward and upward, and never back.
2. Keep your arms as straight until the last possible instant, especially when first pulling the bar from the deck. If you have trouble with this, flex your triceps at the initiation of the pull. This will help avoid lovely elbow injuries such as bicep tears.
If you wish to try to explode from the deck at first, the you must be certain of two things.
1. Rotate your elbows outward, and keep them that way. Concentrate on pulling outward and upward, and never back.
2. Keep your arms as straight until the last possible instant, especially when first pulling the bar from the deck. If you have trouble with this, flex your triceps at the initiation of the pull. This will help avoid lovely elbow injuries such as bicep tears.
TheHighwayman
New member
Hey, guys.
I'll give you a few words about high pulls.
First, that website is a really good website. I've referred to it for a long time. I think most all the videos on there are sped up a bit, so just keep that in mind when checking out any of the exercises.
I do not think it is necessary to pull as high as the person in the video. There is really no reason to pull higher than the chest. First reason is that pulling all the way up to the shoulders can cause impingement of the rotator cuff muscles for some people which can cause injury; some people may have no problems with it, but others may. Second is that the high pull is an accessory exercise to the snatch and clean, and with both those lifts, there is no reason to pull higher than the chest. I don't think there is any benefit to pulling higher, and there is more risk of injury.
As Arioch said, the second pull is where the real "explosion" is. The first pull is pretty much like a deadlift. A lot of beginners think too much of exploding the bar off the floor and end up yanking instead of pulling. That isn't a good idea.
Again, as Arioch said, keep the arms straight. The arms should be hanging straight until the bar is about waist level. Basically, you shouldn't even be thinking about lifting with the arms at all. You should be thinking about extending the entire body upwards, and shrugging the bar as hard as possible. You should be at maximum shrug and up on the toes at full extension. Remember - UP, not back, elbows out, bar close to the body. The arms should be following the shoulders and not leading them if that makes any sense.
Here's a few ideas for working high pulls:
1. First, I would keep the reps to 5's and 3's and maybe some singles.
2. Progressive pulling. Start off by pulling the bar to the chest. When this becomes impossible after a few sets, add some weight and pull to the waist. After this becomes impossible finish off with a couple sets of power shrugs. If you really want to be tough, start out with power cleans or power snatches, and then go to the high pulls.
3. Train both the clean grip and snatch grip. The snatch grip being much wider than the clean grip will put a little more emphasis on the lats. I think the snatch grip works the back (overall) harder than the clean grip. You can alternate between the two grips with each workout.
4. Hang pulls. Pull the first rep off the floor, but do the rest of your reps from the hang position, meaning, don't put the weight back on the floor between reps. Let the bar "hang" somewhere at, or right above the knee, and then pull again. This keeps constant tension on the muscles, and will really fry the back. It's the same idea as the Romanian deadlift. Just always make sure to keep your form tight because you will get fatigued much faster this way.
You may also want to experiment with a hook grip.
Sorry this is long winded guys. I know I'm a newbie here, but I hope this info helps you some.
Later.
I'll give you a few words about high pulls.
First, that website is a really good website. I've referred to it for a long time. I think most all the videos on there are sped up a bit, so just keep that in mind when checking out any of the exercises.
I do not think it is necessary to pull as high as the person in the video. There is really no reason to pull higher than the chest. First reason is that pulling all the way up to the shoulders can cause impingement of the rotator cuff muscles for some people which can cause injury; some people may have no problems with it, but others may. Second is that the high pull is an accessory exercise to the snatch and clean, and with both those lifts, there is no reason to pull higher than the chest. I don't think there is any benefit to pulling higher, and there is more risk of injury.
As Arioch said, the second pull is where the real "explosion" is. The first pull is pretty much like a deadlift. A lot of beginners think too much of exploding the bar off the floor and end up yanking instead of pulling. That isn't a good idea.
Again, as Arioch said, keep the arms straight. The arms should be hanging straight until the bar is about waist level. Basically, you shouldn't even be thinking about lifting with the arms at all. You should be thinking about extending the entire body upwards, and shrugging the bar as hard as possible. You should be at maximum shrug and up on the toes at full extension. Remember - UP, not back, elbows out, bar close to the body. The arms should be following the shoulders and not leading them if that makes any sense.
Here's a few ideas for working high pulls:
1. First, I would keep the reps to 5's and 3's and maybe some singles.
2. Progressive pulling. Start off by pulling the bar to the chest. When this becomes impossible after a few sets, add some weight and pull to the waist. After this becomes impossible finish off with a couple sets of power shrugs. If you really want to be tough, start out with power cleans or power snatches, and then go to the high pulls.
3. Train both the clean grip and snatch grip. The snatch grip being much wider than the clean grip will put a little more emphasis on the lats. I think the snatch grip works the back (overall) harder than the clean grip. You can alternate between the two grips with each workout.
4. Hang pulls. Pull the first rep off the floor, but do the rest of your reps from the hang position, meaning, don't put the weight back on the floor between reps. Let the bar "hang" somewhere at, or right above the knee, and then pull again. This keeps constant tension on the muscles, and will really fry the back. It's the same idea as the Romanian deadlift. Just always make sure to keep your form tight because you will get fatigued much faster this way.
You may also want to experiment with a hook grip.
Sorry this is long winded guys. I know I'm a newbie here, but I hope this info helps you some.
Later.
Prometheus
New member
Highwayman, Arioch -- thanks for your posts!
Thanks for all the info. Now the second part of my question. On back day I do my light squatting to work on my speed and deadlift or deadlift assistance work. On leg day I work the squat heavy and work my hip flexsors, abs, calves, and then stretch. When should I incorporate the high pulls? I don't know if this helps but I have problems at the beginning of the deadlift. Once the weight is cracked off the floor I can lock it out.
Cubanito17
New member
Serg
I do my high pulls same day as my speed bench but I only do them for 2 weeks then switch up the rotation I replace high pulls with lat pulldowns, etc. Now about the deadlift off the ground I was the same way like 2 weeks ago but I've noticed with dynamic deadlifts on speed day I've been getting better at doing that and pullthroughs seem to help alot too b/c it doesn't put that much strain on my lower back anymore.
my .02cents
I do my high pulls same day as my speed bench but I only do them for 2 weeks then switch up the rotation I replace high pulls with lat pulldowns, etc. Now about the deadlift off the ground I was the same way like 2 weeks ago but I've noticed with dynamic deadlifts on speed day I've been getting better at doing that and pullthroughs seem to help alot too b/c it doesn't put that much strain on my lower back anymore.
my .02cents
