Explosive Pulls (High Pulls, Low Pulls, Chinese Pulls)

Training
61

[quote]DAVE101 wrote:
Coach Thibaudeau,

We always hear the cases where people, mostly oly lifters, add a lot of weight to their deadlift without even training it. They get great carryover just from the olympic movements, which essentially function as “Dynamic Effort” training.

Can you still get this by doing pulls from the hang or blocks like you recommend? I would think that one should start from the floor to maximize deadlift carryover.[/quote]

The high pulls does have a carryover to deadlifts from the floor by making the muscles involved stronger and more powerful, but you still need some floor practice to optimize the technique from the floor and get the maximum transfer.

62

coach, high pull on benches, I took a very wide grip (hands touch the disks)

a little more explosive, but the vector hips, hum …?

63

[quote]SWAT06 wrote:

coach, high pull on benches, I took a very wide grip (hands touch the disks)

a little more explosive, but the vector hips, hum …?[/quote]

Yes, it is more explosive, but the bar is too far away from you when you explode, it should almost touch the pubic bone when you launch up. But it is an improvement over the last video.

64

merci coach , je vais travailler la dessus

65

CT, Could you tell us which should approximately be the optimal ratio between snatch grip high-pulls, chinese.pulls and low-pulls? Considering the high-pull as 100%
Thanks in advance

66

CT–what is your opinion of snatch grip pulls without the arm bend after the hip explosion? what some call “snatch jumps” here in the States. Do you like to use those for anything beyond your neural charge style warm-ups?

67

hello coach I think the bar is too far from the body, and I shoot a little with the arms, but a little less
What do you think?

68

[quote]Aragorn wrote:
CT–what is your opinion of snatch grip pulls without the arm bend after the hip explosion? what some call “snatch jumps” here in the States. Do you like to use those for anything beyond your neural charge style warm-ups?[/quote]

The snatch jump is an okay exercise to build explosiveness, much like a jump squat, KB jump squat or depth jump. But I feel that it can have some negative carryover to the full olympic lifts as they teach to focus on producing maximum height rather than being fast and precise under the bar.

If someone doesn’t want to do the full olympic lifts I guess they are fine, but don’t expect miracles from them.

69

[quote]SWAT06 wrote:
hello coach I think the bar is too far from the body, and I shoot a little with the arms, but a little less
What do you think?

  1. Last two reps are better. First rep the hips are late/slow: you start to pull with the arms before the hips have fully extended/punched.

  2. Do not wear ear phones when doing high pulls, it is a very slight distraction but can make a difference on an explosive lift.

70

coach thank you for your help at a distance.

for mp3, it is to avoid the music fitness classes and the gym fm radio, but I’ll follow your advice and do without

71

[quote]SWAT06 wrote:
coach thank you for your help at a distance.

for mp3, it is to avoid the music fitness classes and the gym fm radio, but I’ll follow your advice and do without[/quote]

You can wear them between sets or during movements like bench presses, squats or deads… it’s not the music that bothers me, it’s that it is weird when exploding. You do not want anything to distract your focus.

72

mp3 off, few people in the gym, but I think my first rep is not yet synchronized, arf!

73

[quote]SWAT06 wrote:
mp3 off, few people in the gym, but I think my first rep is not yet synchronized, arf!

“Less happiness, more violence”

I remember something similar from CT coming out of one of the Biotest Bootcamps.

The high pull is much more explosive. This still looks like a power upright row to me - I don’t mean to be offensive.

I don’t have anywhere near the expertise of CT, but in my own experimenting with the movement and applying CT’s advice, I see the following with you:

  1. Since you are doing this from blocks, you should have your torso more upright at the start. In this video, you shoulders are quite a bit ahead of the bar.

  2. You appear to be doing almost a total body hinge instead of just a hip punch.

  3. It seems like you could position your hands out just a bit. Try standing up with an empty bar in your hands, put the bar in the hip crease or pocket as some call it, see where your hands are on the bar - that’s where you want to be for the snatch grip high pull. (A little inside of this is OK if it’s more comfortable, more powerful for you personally)

  4. “Throw your chest to the ceiling” is one of the best coaching cues I’ve heard for a successful high pull.

I think you have much more power that can be exhibited.

Body position at the start and proper mind set will get you there.

Cheers,
M

74

yep Mutsanah

thank you for your advice

actually, my hands should be in the far end of the bar so I respect the snatch position in the crease of the hip, I bring them together because I’m more comfortable and I feel better movement and contraction of the muscles involved. wider, my elbows tend to be below the bar.

“1. As you do this from blocks, you should have your torso over right at the start. In this video, you shoulders are a little ahead of the bar”

good advice, I’ll fix that, thank you

yep Mutsanah

thank you for your advice

actually, my hands should be in the far end of the bar so I respect the snatch position in the crease of the hip, I bring them together because I’m more comfortable and I feel better movement and contraction of the muscles involved. wider, my elbows tend to be below the bar.

“1. As you do this from blocks, you should have your torso over right at the start. In this video, you shoulders are a little ahead of the bar”

good advice, I’ll fix that, thank you

all your help is valuable to me, no qualified coach with solid knowledge and experience in several areas (strength, oly, powerlifting, bodybuilding same …) in French gym, Tnation fortunately for me a source of motivation, especially CT , that distance makes me grow for several years without knowing

respect to Tmembers for their support as

75

Is it unusual, when trying to learn these and incorporate them in your training, to have enormous DOMS in the biceps the day after? I am not pulling hard with my arms, but there is lot to stopping the bar on the descent. We don’t have an oly lifting area so there has to be a catch.
I’ll work through this, I’m sure

76

[quote]jp_dubya wrote:
Is it unusual, when trying to learn these and incorporate them in your training, to have enormous DOMS in the biceps the day after? I am not pulling hard with my arms, but there is lot to stopping the bar on the descent. We don’t have an oly lifting area so there has to be a catch.
I’ll work through this, I’m sure[/quote]

I’ve seen it more with traps than biceps to be honest. And you are right, it comes from the lowering/absorbing not from the pulling. But if you are sore in the biceps it tells me that you might be lowering the bar too slowly and with your arms intead of absorbing with the legs and traps.

77

[quote]Christian Thibaudeau wrote:

[quote]jp_dubya wrote:
Is it unusual, when trying to learn these and incorporate them in your training, to have enormous DOMS in the biceps the day after? I am not pulling hard with my arms, but there is lot to stopping the bar on the descent. We don’t have an oly lifting area so there has to be a catch.
I’ll work through this, I’m sure[/quote]

I’ve seen it more with traps than biceps to be honest. And you are right, it comes from the lowering/absorbing not from the pulling. But if you are sore in the biceps it tells me that you might be lowering the bar too slowly and with your arms intead of absorbing with the legs and traps.[/quote]
I most definitely am stopping it with my arms, mostly. Strange. I don’t actually mind the DOMS too much. It’s a good compliment to the DOMS in my triceps because I am finally waking up the lateral head because of the load, volume of heavy pressing. I do know that I should break the arm brake because as I learn and become more proficient with the high pull, the load will climb and exceed what should be stopped by the slowed descent, rapid stop of my arms.

78

[quote]jp_dubya wrote:

[quote]Christian Thibaudeau wrote:

[quote]jp_dubya wrote:
Is it unusual, when trying to learn these and incorporate them in your training, to have enormous DOMS in the biceps the day after? I am not pulling hard with my arms, but there is lot to stopping the bar on the descent. We don’t have an oly lifting area so there has to be a catch.
I’ll work through this, I’m sure[/quote]

I’ve seen it more with traps than biceps to be honest. And you are right, it comes from the lowering/absorbing not from the pulling. But if you are sore in the biceps it tells me that you might be lowering the bar too slowly and with your arms intead of absorbing with the legs and traps.[/quote]
I most definitely am stopping it with my arms, mostly. Strange. I don’t actually mind the DOMS too much. It’s a good compliment to the DOMS in my triceps because I am finally waking up the lateral head because of the load, volume of heavy pressing. I do know that I should break the arm brake because as I learn and become more proficient with the high pull, the load will climb and exceed what should be stopped by the slowed descent, rapid stop of my arms.
[/quote]

Rather than controlling the weight on the way down, try to “catch” the weight with the crease of your hips.

I had the same sort of DOMS in my biceps and even my forearms the first couple times I performed high pulls, but after getting used to catching the weight with my legs/hips the soreness in my arms has disappeared.

As the weight comes down I try to decelerate it a little with my arms by trying to actively squeeze the bar with my hands really hard, which activates the forearm and biceps muscles a little bit and sort of acts as a mini-brake on the decent of the bar. This is enough to slow it down just enough to catch it with my hip crease without banging up my hip flexors.

I’ve also noticed that this serves as an excellent way to reinforce keeping the bar close to the body as you pull upward. If the weight gets a little too far out in front of me on the way up, it naturally wants to stay a little bit out in front on the way down as well, so I end up having to catch it a little lower on my thighs than is comfortable. I got a pretty nice little bruise once after a poor pull two weeks ago. Basically, if you can catch it high in your hip crease with minimal arm braking it should be at least a partial indicator of good bar path on the way up.

79

CT - could I get your input on form? This was at the tail end of workout, below what I usually use for HDL (165-185). I’ll try to snap one with cluster/max to see if form is still right. Thanks much.

80

[quote]-Sigil- wrote:
CT - could I get your input on form? This was at the tail end of workout, below what I usually use for HDL (165-185). I’ll try to snap one with cluster/max to see if form is still right. Thanks much.
[/quote]

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