Hello, I´ve just read your new article on high pulls and you have convinced me! Just 2 questions:
In your video you didnt drop the bar to the floor and I wondered if having such a big weight pull on your elbows at the end of the rep wont damage them?
Im doing a bill starr 5x5 intermediate workout, can i do high pulls instead of rows using his same method of ramping weight?
Thank you very much!
[quote]prometheus1 wrote:
Hello, I´ve just read your new article on high pulls and you have convinced me! Just 2 questions:
In your video you didnt drop the bar to the floor and I wondered if having such a big weight pull on your elbows at the end of the rep wont damage them?
Im doing a bill starr 5x5 intermediate workout, can i do high pulls instead of rows using his same method of ramping weight?
Thank you very much![/quote]
You’d think so, but not really… if anything, when you do it right, it’s the traps that do most of the absorption, and that is probably one of the reasons why it is effective at building the traps.
Well, the high pull is IMHO (and experience) superior to the row when it comes to building overall mass. But I still like to do a few sets of rows to make sure that the lats gets fully stimulated.
hi coach
Here’s another video, low light, but I think to analyze my movement it should be good
I focus on the hips for your advice, but now I have to keep the bar close to the body a little more
Hi Ct, I have been doing high pulls since November with awesome results, just curious if you have another other approaches to continue to improve? I have being doing 4-6 week training blocks, so far I have done:
1.Max, 3 cluster sets, 3 hdl
2.max 3 cluster sets, 3 hdl, 3 pump
3.max 3 cluster sets, 3 extended
4.max, 3 cluster sets, 3 extended, 3 speed
5,max, 3 cluster, hard 5
6.high pull 3rm, Chinese pull 3rm, low pull 3rm, (cant remember what came after this)
7.3rm, 3 cluster, 2rm, 2 cluster, 1rm, 1cluster, 80%
now I have gone back to the first one. Im not sure how to continue to progress, I thought about adding more cluster sets or more HDL sets per week, then add weight and drop the sets down the following week.
how have you been progressing it?
thanks
[quote]SWAT06 wrote:
hi coach
Here’s another video, low light, but I think to analyze my movement it should be good
I focus on the hips for your advice, but now I have to keep the bar close to the body a little more
(1) I was half ewxpecting Joe Dassin in the background
(2) First video, 2nd rep is good, 1st and 3rd rep lack back extension (chest not finishing to the ceiling)
(3) Second video just seems too heavy, it’s a bit slow
[quote]GmG-II wrote:
Hi Ct, I have been doing high pulls since November with awesome results, just curious if you have another other approaches to continue to improve? I have being doing 4-6 week training blocks, so far I have done:
1.Max, 3 cluster sets, 3 hdl
2.max 3 cluster sets, 3 hdl, 3 pump
3.max 3 cluster sets, 3 extended
4.max, 3 cluster sets, 3 extended, 3 speed
5,max, 3 cluster, hard 5
6.high pull 3rm, Chinese pull 3rm, low pull 3rm, (cant remember what came after this)
7.3rm, 3 cluster, 2rm, 2 cluster, 1rm, 1cluster, 80%
now I have gone back to the first one. Im not sure how to continue to progress, I thought about adding more cluster sets or more HDL sets per week, then add weight and drop the sets down the following week.
how have you been progressing it?
thanks[/quote]
At one point you reach a limit on the high pull, you get desensitized to it so I would recommend switching to a new focus lift for some time. The muscle snatch with a clean grip (or continuous clean) is a formidable exercise for strength, power and mass (I talked about it in the clean & press thread). I’d focus on that for 4-6 weeks then get back to high pulls. You can keep using high pulls, but as an assistance exercise for the muscle snatch.
I attempted to do a couple SGHPs for the first time, but didn’t really get the hang of the movement.
There’s a teaching progression suggested in here: http://www.T-Nation.com/free_online_article/most_recent/the_clean_high_pull
Jump Shrug → Low Pull → High Pull
Is that how you’d suggest going about learning the movement?
(Sorry if this has been asked before. Feel free to point me in the right direction if it has already been answered.)
verdict , coach ??
[quote]LoRez wrote:
I attempted to do a couple SGHPs for the first time, but didn’t really get the hang of the movement.
There’s a teaching progression suggested in here: http://www.T-Nation.com/free_online_article/most_recent/the_clean_high_pull
Jump Shrug → Low Pull → High Pull
Is that how you’d suggest going about learning the movement?
(Sorry if this has been asked before. Feel free to point me in the right direction if it has already been answered.)[/quote]
That’s an okay progression. But it only works if you integrate the stuff you leanr from the first movement when you move on to the next. But it teaches how to use the legs and back.
[quote]SWAT06 wrote:
verdict , coach ??
[/quote]
2nd and 3rd reps were pretty good. 1st rep you didn’t fully extend your back (chest to the ceiling)… seems like you are not fully extending the legs either (on all the reps). But it`s better.
I did some high pulls two days ago…after heavy deads. I love the way I can really tell how my upper back and traps got worked harder. But I was fatigued after the deads and almost tore my nuts off on my last set. It was tough to play it off and walk away without going into the fetal position.
Hey CT,
I recently have been adding SGHP to my program, but during football season my shoulders sometimes get pretty banged up from all the hitting. I’ve noticed you’ve pointed out more than once in this thread that guys seem to be taking a narrow grip, and people should try to mantain a good wide grip during the movement.
However, my shoulder feels much better when taking a narrow(er) grip and the whole movement feels much more comfortable. My question is, how much narrow is too narrow? And, should I just give some time until my shoulder adapts to a wider grip?
Thanks in advance man.
@CT,
I’ve started incorporating the SGHP into my workouts, and I’m still trying to learn the technique. Can you provide feedback on these videos? At 135 lb, the pull feels easy, but when I increase to 165 lb, it feels heavy and sloppy. These seem like light loads, so I think my technique is off. Any feedback is appreciated.
Thanks,
houckfield
135 lb
Edit: Not sure why they are in fast motion…
165 lb
[quote]Brant2 wrote:
Hey CT,
I recently have been adding SGHP to my program, but during football season my shoulders sometimes get pretty banged up from all the hitting. I’ve noticed you’ve pointed out more than once in this thread that guys seem to be taking a narrow grip, and people should try to mantain a good wide grip during the movement.
However, my shoulder feels much better when taking a narrow(er) grip and the whole movement feels much more comfortable. My question is, how much narrow is too narrow? And, should I just give some time until my shoulder adapts to a wider grip?
Thanks in advance man.[/quote]
Most of the times, those who are more comfortable with a narrower grip are those who tend to pull with the arms too early (instead of having the legs and back creating the momentum). With a wider grip, if you pull too early with your arms you will feel it in your shoulders but it will really be the biceps tendon.
CT,
I got the videos uploaded at normal speed now. Can you take a look and let me know how my form is at 135 lb and 165 lb (below)? The pulls feel good at 135 lb, but they don’t feel right at 165 lb.
Thanks
165 lb.
[quote]houckfield wrote:
CT,
I got the videos uploaded at normal speed now. Can you take a look and let me know how my form is at 135 lb and 165 lb (below)? The pulls feel good at 135 lb, but they don’t feel right at 165 lb.
Thanks[/quote]
The speed with 135 is decent. The arm action is not correct. See how at the top of the pull your elbows are actually lower than the wrists… they need to be higher than the wrists.
I also believe that 165 is too heavy for your current efficiency level.
[quote]Christian Thibaudeau wrote:
[quote]houckfield wrote:
CT,
I got the videos uploaded at normal speed now. Can you take a look and let me know how my form is at 135 lb and 165 lb (below)? The pulls feel good at 135 lb, but they don’t feel right at 165 lb.
Thanks[/quote]
The speed with 135 is decent. The arm action is not correct. See how at the top of the pull your elbows are actually lower than the wrists… they need to be higher than the wrists.
I also believe that 165 is too heavy for your current efficiency level.[/quote]
Thanks, CT. I have mobility issues in my shoulders that prevent my elbows from going any higher with the wide grip. I’m working on fixing this, but in the mean time would I be better off using a closer grip and pulling to the chest or keeping the wide grip and just pulling as high as I can with my elbows above my wrists (more of a low pull)?
Thanks again for the help.
[quote]houckfield wrote:
[quote]Christian Thibaudeau wrote:
[quote]houckfield wrote:
CT,
I got the videos uploaded at normal speed now. Can you take a look and let me know how my form is at 135 lb and 165 lb (below)? The pulls feel good at 135 lb, but they don’t feel right at 165 lb.
Thanks[/quote]
The speed with 135 is decent. The arm action is not correct. See how at the top of the pull your elbows are actually lower than the wrists… they need to be higher than the wrists.
I also believe that 165 is too heavy for your current efficiency level.[/quote]
Thanks, CT. I have mobility issues in my shoulders that prevent my elbows from going any higher with the wide grip. I’m working on fixing this, but in the mean time would I be better off using a closer grip and pulling to the chest or keeping the wide grip and just pulling as high as I can with my elbows above my wrists (more of a low pull)?
Thanks again for the help.[/quote]
Use a narrower grip if you lack the shoulder mobility to take the proper position with a snatch grip