@CT: I apologize if this has been asked before, but I am having trouble with bar placement on high pulls. I use a collar to collar grip with the bar (I used the bent knees and hip crease to measure arm width) but seem to be hitting the pubic bone on several reps. I am getting better at not hurting myself but every once in awhile I will hit the bone again which is pretty painful. I think this pain is holding me back subconsciously from exploding as fast as possible…
I was thinking it may be due to incorrect grip width or possibly losing back tightness, but I would like to hear any feedback you may have about this issue. Thanks!
I tried “sinking my hips” when I set up (previously had set up with my hips high and too much hamstring tension)and the issue cleared up in one session.
Just wanted to post just in case others are having the same problem
[quote]frauls5015 wrote:
Seems like I fixed the issue…
I tried “sinking my hips” when I set up (previously had set up with my hips high and too much hamstring tension)and the issue cleared up in one session.
Just wanted to post just in case others are having the same problem[/quote]
That is actually one of the main issue not only with explosive pulls but with all olympic lift variations: lifting the hips too fast relative to the torso or starting with the hips too gifh. I always say that I should be able to see your belly button at all times during the lift.
CT - Which part of the high pull layer (max ramp, cluster, mini clusters, “HDL”, 3x5, etc.) does poundage increases translate most to aesthetic/visual development? I ask as I’m now, to my shock but also pride, hitting a 225 lbs top ramp (bar cleared sternum) at a bw of 135-140. I may still be doing that hip raise/shoulder over bar initially as you commented on previously but I FEEL the movement.
I really enjoy the heavier 1-3 reps (5 max) and find myself stripping 10-20 lbs, going back up, striping back down, etc. I know this isn’t layering per say but it’s ingraining the neural pattern/potentiates back off sets and…it feels so damn good! My back has improved but I feel like the RATE of improvement has gone down significantly. Recognizing diet and sleep are a big part, do you see with yourself/trainees aesthetic development diminish as high pull proficiency increases (and poundages go up) or is it really a case of “the rich get richer” (higher SGHP, more explosion/neural priming, fast twitch activation etc.) where future progress primes even faster development? Speaking hypertrophy/aesthetics here.
I ask since my poundages have gone up significantly and it feels more of a "technique issue and yet visually, I’m not seeing as drastic changes to back. Should I focus on more HDL/“moderate rep volume” rather than 1-3 reps extended clusters which I’ve been doing?
At the risk of sounding like a broken record, could I get an accessment on my high pulls? Anyone with experience would be awesome! Below I attached pulls from 132 - 220. I feel like I’m using too much arms during the movement.
At the risk of sounding like a broken record, could I get an accessment on my high pulls? Anyone with experience would be awesome! Below I attached pulls from 132 - 220. I feel like I’m using too much arms during the movement.
High Pull 132 X 3
[video]2606[/video]
High Pull 196 X 2
[video]2607[/video]
High Pull 220 X 1
[video]2608[/video]
Thanks,
Chris[/quote]
Arm bend is too early which kllls the momentum
Hip, knees and low back extension are very slow which prevents you from creating momentum which leads to…
Overpulling with the arms to compensate for the lack of momentum
And it doesn’t seem to be load related since the lighter pulls are done the same way. You need to extend up much more explosively than that.
[quote]-Sigil- wrote:
CT - Which part of the high pull layer (max ramp, cluster, mini clusters, “HDL”, 3x5, etc.) does poundage increases translate most to aesthetic/visual development? I ask as I’m now, to my shock but also pride, hitting a 225 lbs top ramp (bar cleared sternum) at a bw of 135-140. I may still be doing that hip raise/shoulder over bar initially as you commented on previously but I FEEL the movement.
I really enjoy the heavier 1-3 reps (5 max) and find myself stripping 10-20 lbs, going back up, striping back down, etc. I know this isn’t layering per say but it’s ingraining the neural pattern/potentiates back off sets and…it feels so damn good! My back has improved but I feel like the RATE of improvement has gone down significantly. Recognizing diet and sleep are a big part, do you see with yourself/trainees aesthetic development diminish as high pull proficiency increases (and poundages go up) or is it really a case of “the rich get richer” (higher SGHP, more explosion/neural priming, fast twitch activation etc.) where future progress primes even faster development? Speaking hypertrophy/aesthetics here.
I ask since my poundages have gone up significantly and it feels more of a "technique issue and yet visually, I’m not seeing as drastic changes to back. Should I focus on more HDL/“moderate rep volume” rather than 1-3 reps extended clusters which I’ve been doing?
Many thanks.[/quote]
What you are doing ramping up, then down, then up, etc. is a form of layer because you are using various intensity zones in an alternate fashion. In fact one of my current method is fairly similar to that. I feel that sets of 3 reps will likely give you the most overall benefits when it comes to high pulls.
Tried some pulls today. Worked up to 60Kg for 6 reps for 3-4 sets or so. Don’t think I have done over 40 before. I found that although I was trying to do high pulls they started to become Chinese pulls once the weight got heavy. Felt amazing though.
[quote]SWAT06 wrote:
Here new videos
I have a width corresponding snatch taken with the length of my arm (bar hip level)
re learning the technical gesture, say that you coach?
It’s getting better. More explosive and generally the proper movement pattern. I’d like to see the bar go up closer to the body during the whole pull (it is about 3-6cm in front of you).
OK, have just woken up the day after doing those high pulls and I feel like I have been hit by a truck! Traps are sore like never before and I’ve got that fuzzy head feeling. Honestly didnt expect this. Has anyone else experienced this before?
Had the pleasure of training with George Frenn and Roger Estep back in 1980 in Santa Monica (Frenn and Peanuts West invented box squatting, or at least that is what Louie said in a PLUSA article back in 1988).
Did benches, squats, and clean pulls from the floor and very low hang with around 315, maybe a little more. Pulled bar to just under chin. Not huge amount of technique compared to an OL lifter but pretty impressive non the less.
Weights were pulled high enough for muscle cleans.
George Hechter also recommended them, … long before speed pulls these guys were doing these. Frenn DLed around 813 back in 1970 at around 242-250lbs, and he mainly trained for hammer (made 72 OL team in hammer)
Roger had the misfortune to be against Pacfico when he was number one in the world - era, pre Bridges and Coan, had a great physique…
1980 - wow 33 years ago , and as Bill and Ted said … " you’re history "
[quote]Terry Gibbs wrote:
Had the pleasure of training with George Frenn and Roger Estep back in 1980 in Santa Monica (Frenn and Peanuts West invented box squatting, or at least that is what Louie said in a PLUSA article back in 1988).
Did benches, squats, and clean pulls from the floor and very low hang with around 315, maybe a little more. Pulled bar to just under chin. Not huge amount of technique compared to an OL lifter but pretty impressive non the less.
Weights were pulled high enough for muscle cleans.
George Hechter also recommended them, … long before speed pulls these guys were doing these. Frenn DLed around 813 back in 1970 at around 242-250lbs, and he mainly trained for hammer (made 72 OL team in hammer)
Roger had the misfortune to be against Pacfico when he was number one in the world - era, pre Bridges and Coan, had a great physique…
1980 - wow 33 years ago , and as Bill and Ted said … " you’re history "[/quote]
And that’s a great example of why I use old-school guys as my main inspiration and source of information instead of the more ‘‘modern’’ stuff.
CT is there a downside to training biceps the day before my high pulls? I recall you recommending not to do it.
But does it really make a difference since we are not using much arms when pulling ??
[quote]ronald1919 wrote:
CT is there a downside to training biceps the day before my high pulls? I recall you recommending not to do it.
But does it really make a difference since we are not using much arms when pulling ?? [/quote]
It doesn’t make a difference in performance HOWEVER those without a stable technique, and who tend to pull with their arms will have a tendency to use the biceps more because they “feel them” more when they do the pulls after biceps. If that is not your problem, then it’s fine to do.
[quote]Matias A. wrote:
Which variation would be optimal for upper back mass?
I was thinking of clean high pulls from blocks, what you think?[/quote]
The snatch grip high pull is much better than the clean grip version. And I do like the blocks when going for maximal weights (1-2 reps) but prefer a combination of blocks + hang (e.g. 1st rep from blocks then 2-3 reps from hang) to build maximum size.