Speed Deads / High Pulls...advice needed

[b fold the truth]

Well, I do speed deads with anything from 275-455 on both Sunday's and Wednesday's after my primary exercises (GM's...Box Squats). I am thinking about either substituting high pulls in for them or doing 2 sets of each...

Any thoughts?

Ideas?

Weights?

Reps?

Grip width?

B True

 

[zackdarnell]

I've never done high pulls, and I'm by no means an expert on them, but here are my initial thoughts:
-I'd probably put the high pulls on Sunday, after the GM's, and leave the speed deads on Wednesday.
-Weights...probably towards the lower end of the range you use for speed deads. Unless you can do them with 455 and be explosive enough to get them high...in that case, go ahead.
-Reps...no idea, really. Maybe singles? Or triples?
-Grip width...I suppose you could could vary it to add some variety...not really sure, though.

I'll probably start incorporating them into my routine this week or next. Maybe tomorrow.

 

[teen1216]

I would probably try 4 sets of high pulls because with just 2 sets mixed with speed deads, you're not getting much work on high pulls. If you need you deadlift groove greased though, you can always do a couple sets before or after the pulls. Weight wise, I think it would depend. Probably have to see what you can do. Reps, I do triples and 3 or below seems to be recommended for olympic hybrids. Grip, I use clean grip.

 

[edgecrusher]

Personally, i would begin my workout w/ the high pulls. They are a technical lift, that utilize a lot of small muscles as well as the larger ones. So i would not want to go into a movement like that very fatigued (at least not in the initial stage.)

Reps, I'll go w/ teen1216 triples or under.

WEight, you can go as heavy as you like, so long as the bar is clearing your waist.

Grips, I normally use a clean grip, but you can also use a snatch grip to work the traps and your grip a bit more.

Some other ideas, doing high pulls off of a block. IF you have a power cage set up, you can use bands on them as well.

High pulls are a great exercise that delivers great results.

Best of Luck

 

[zackdarnell]

Personally, i would begin my workout w/ the high pulls. They are a technical lift, that utilize a lot of small muscles as well as the larger ones. So i would not want to go into a movement like that very fatigued (at least not in the initial stage.)

I disagree. I do not think it would be good to do high pulls before the GM's and box squats, as those are the main movements of the day.

 

[edgecrusher]

I disagree. I do not think it would be good to do high pulls before the GM's and box squats, as those are the main movements of the day.

That's cool that you disagree with me, differing opinions are what this board is all about. Why do you feel that performing high pulls early in the workout would not be a good idea?

Here is what i am basing my info on. High pulls for the most part are a very technical lift, involving many small muscle groups. If these muscle groups are fatigued previous to performing the exercise, your form will be off, and you will open yourslef up to injury.

Nextly, High pulls work and overload the extensor muscles of the leg and posterior chain similar to the exercises that westside uses.

 

[zackdarnell]

Like I said earlier, I have never done these, but I would rather have all my energy for the main lift of the day, and go a little lighter on the high pulls, if need be.

 

[b fold the truth]

I did them tonight after my box squats. They are an auxillary exercise for me right now...box squats are more important so they come first...

How wide should my grip be???

B True

 

[coolcolj]

I did them tonight after my box squats. They are an auxillary exercise for me right now...box squats are more important so they come first...

How wide should my grip be???

B True

same as your overhead press

you should do em first - they will fire up the neural system. If I do cleans before dead I can clean mroe and dead more. If I do cleans after deads, I do less in both

 

[b fold the truth]

same as your overhead press

you should do em first - they will fire up the neural system. If I do cleans before dead I can clean mroe and dead more. If I do cleans after deads, I do less in both

Gotcha on the grip...pinky on the ring for me then.

Squats and GM's are more important. I need to be fresh for them too... If I am taxed in any way from the high pulls then I will STRUGGLE on my most important exercises (squats/gm's).

B True