Anyone actually do these? If so what kind of loading, when you do them, thoughts about the exercise etc.
loads of fun, I struggle not to hurt my shoulders decelerating the bar though.
I prefer power snatches
I do these when I remember to. I usually throw them in on back day and stick pretty light, like 135. If I had a better place to oly lift, I would do more.
Great exercise for the traps… There was a good article on here about them a week or so back. They are tough on the shoulder unless you are just droping the weight… which may be not allowed or at the minimum make you look like a douche bag at the gym. I do mine on 2 padded benches pulled togther so I can drop them. I do 4 sets of 6 pretty heavy. Combo these up with rack pulls & shrugs on back day and your traps will feel awsome.
Yeah my traps blew up from snatch grip high pull. It also bumped up my power clean/vertical leap. I like to do what Thibs once recommended (no idea what current recommendations are): 1) ramp up to a one rep max ( usually over about 6-8 sets), 2) take 90% of that and do two cluster sets (one rep, set weight down, wait 10 seconds, do another rep, repeat until you can’t do anymore with good form), 3) one extended set at 80% (5 reps, 30 seconds rest, 5 reps, 30 seconds rest, 5 reps, done).
I’ve split legs up into an anterior and posterior day, and start with snatch grip high pull on my posterior day. I used to do it twice a week with good success too. I’ve never experienced any shoulder pain with these, although it does tear up my hands a bit. Straps are a must, IMHO. Once you get the hang of it, SGHP is really a fun lift. Pure explosive power, not nearly as technical as other oly lifts.
I’ve used high pulls in various forms since the beginning of my powerlifting days. I like them on back day. Snatch-grip from the hang/blocked/smith machine. Sumo style from the ground. I like at least 4 reps for working sets.
I like to superset snatch grip high pulls with clean grip low pulls. I’ll do the High Pulls working up to a max set of 5, to 3 sets at that weight, increase it to my max set of 3 and do 5 sets at that weight. Immediately after the triples, I’ll had some weight (for me its usually a plate) and do a double on Clean grip Low pulls. Then I rest for a couple minutes between those super sets.
[quote]BlueCollarTr8n wrote:
I’ve used high pulls in various forms since the beginning of my powerlifting days. I like them on back day. Snatch-grip from the hang/blocked/smith machine. Sumo style from the ground. I like at least 4 reps for working sets. [/quote]
Can you expand on how you did these from the smith machine?
[quote]MattyXL wrote:
[quote]BlueCollarTr8n wrote:
I’ve used high pulls in various forms since the beginning of my powerlifting days. I like them on back day. Snatch-grip from the hang/blocked/smith machine. Sumo style from the ground. I like at least 4 reps for working sets. [/quote]
Can you expand on how you did these from the smith machine?
[/quote]
The Smith at my gym has no angle and the rails do not extend to the ground. Set at the lowest point the bar is just below mid-thigh. I stand outside the machine so that my grip w/straps keeps the latches open and place my feet slightly ‘under the bar’ relative to positioning with an open bar. I usually do dead-stops in the Smith but have stood on a box if I want to rep. them on a given day.
Here is a concern for you guys saying it is rough on the shoulders. I have some shoulder issues, my left SC joint was broken, dislocated and healed disaplaced inward a few mm. Had a seperated AC on the right shoulder, did not elect surgery. I had to cut out cleans about a year ago as it bothed the right shoulder/trap area badly, and do not really do any Overhead pressing at all really. A bit worried about the high pull giving me the same problems that cleans did with pain management.
Think I am going to try them next back workout super light and slam a fishoil/baby aspirin cocktail post and see what happens.
Also thanks for those of you who chimed in.
[quote]Waittz wrote:
Here is a concern for you guys saying it is rough on the shoulders. I have some shoulder issues, my left SC joint was broken, dislocated and healed disaplaced inward a few mm. Had a seperated AC on the right shoulder, did not elect surgery. I had to cut out cleans about a year ago as it bothed the right shoulder/trap area badly, and do not really do any Overhead pressing at all really. A bit worried about the high pull giving me the same problems that cleans did with pain management.
Think I am going to try them next back workout super light and slam a fishoil/baby aspirin cocktail post and see what happens.
Also thanks for those of you who chimed in. [/quote]
Can you do upright rows?
[quote]BlueCollarTr8n wrote:
[quote]Waittz wrote:
Here is a concern for you guys saying it is rough on the shoulders. I have some shoulder issues, my left SC joint was broken, dislocated and healed disaplaced inward a few mm. Had a seperated AC on the right shoulder, did not elect surgery. I had to cut out cleans about a year ago as it bothed the right shoulder/trap area badly, and do not really do any Overhead pressing at all really. A bit worried about the high pull giving me the same problems that cleans did with pain management.
Think I am going to try them next back workout super light and slam a fishoil/baby aspirin cocktail post and see what happens.
Also thanks for those of you who chimed in. [/quote]
Can you do upright rows?
[/quote]
I can, i dont often though, really hardly ever. I can do OP and cleans but I choose not to for pain management. Face pulls have become a staple in my training however and have helped big time in that area.
[quote]Waittz wrote:
[quote]BlueCollarTr8n wrote:
[quote]Waittz wrote:
Here is a concern for you guys saying it is rough on the shoulders. I have some shoulder issues, my left SC joint was broken, dislocated and healed disaplaced inward a few mm. Had a seperated AC on the right shoulder, did not elect surgery. I had to cut out cleans about a year ago as it bothed the right shoulder/trap area badly, and do not really do any Overhead pressing at all really. A bit worried about the high pull giving me the same problems that cleans did with pain management.
Think I am going to try them next back workout super light and slam a fishoil/baby aspirin cocktail post and see what happens.
Also thanks for those of you who chimed in. [/quote]
Can you do upright rows?
[/quote]
I can, i dont often though, really hardly ever. I can do OP and cleans but I choose not to for pain management. Face pulls have become a staple in my training however and have helped big time in that area. [/quote]
Sounds like you have a good understanding of yourself…
[quote]Waittz wrote:
Here is a concern for you guys saying it is rough on the shoulders. I have some shoulder issues, my left SC joint was broken, dislocated and healed disaplaced inward a few mm. Had a seperated AC on the right shoulder, did not elect surgery. I had to cut out cleans about a year ago as it bothed the right shoulder/trap area badly, and do not really do any Overhead pressing at all really. A bit worried about the high pull giving me the same problems that cleans did with pain management.
Think I am going to try them next back workout super light and slam a fishoil/baby aspirin cocktail post and see what happens.
Also thanks for those of you who chimed in. [/quote]
If I take a Snatch Grip they don’t give me any problems, but Clean grip high pulls wreak havoc on my shoulder joints.
I don’t really want to start a new thread, but maybe someone can help.
How do you learn to do high pulls?
I’ve seen the training videos on here that show how it’s done, but I’m still not quite getting it. E.g., when trying them myself, I’ve managed to do all sorts of things like bumping the bar with my hips with a hip-drive and sending the bar forward.
Is there a good article series somewhere, or videos that go step-by-step and explain how to learn the movement?
[quote]LoRez wrote:
I don’t really want to start a new thread, but maybe someone can help.
How do you learn to do high pulls?
I’ve seen the training videos on here that show how it’s done, but I’m still not quite getting it. E.g., when trying them myself, I’ve managed to do all sorts of things like bumping the bar with my hips with a hip-drive and sending the bar forward.
Is there a good article series somewhere, or videos that go step-by-step and explain how to learn the movement?[/quote]
it’s really not that hard. Much easier than learning cleans or snatches.
Start with the bar from a hang, push your hips back into a romanian deadlift type position with your back arched, then HEAVE with every muscle in your body except your arms. Don’t pull with your arms until the weight is near the top of the movement.
[quote]bpick86 wrote:
[quote]Waittz wrote:
Here is a concern for you guys saying it is rough on the shoulders. I have some shoulder issues, my left SC joint was broken, dislocated and healed disaplaced inward a few mm. Had a seperated AC on the right shoulder, did not elect surgery. I had to cut out cleans about a year ago as it bothed the right shoulder/trap area badly, and do not really do any Overhead pressing at all really. A bit worried about the high pull giving me the same problems that cleans did with pain management.
Think I am going to try them next back workout super light and slam a fishoil/baby aspirin cocktail post and see what happens.
Also thanks for those of you who chimed in. [/quote]
If I take a Snatch Grip they don’t give me any problems, but Clean grip high pulls wreak havoc on my shoulder joints.[/quote]
I agree with this.Using a snatch grip with a nice hip punch and no problems at all.And I’ve had my share of shoulder problem’s In the past.Actually with these and band face pull’s my shoulder’s have never felt better and for this length of time as well.
[quote]BlueCollarTr8n wrote:
[quote]Waittz wrote:
[quote]BlueCollarTr8n wrote:
[quote]Waittz wrote:
Here is a concern for you guys saying it is rough on the shoulders. I have some shoulder issues, my left SC joint was broken, dislocated and healed disaplaced inward a few mm. Had a seperated AC on the right shoulder, did not elect surgery. I had to cut out cleans about a year ago as it bothed the right shoulder/trap area badly, and do not really do any Overhead pressing at all really. A bit worried about the high pull giving me the same problems that cleans did with pain management.
Think I am going to try them next back workout super light and slam a fishoil/baby aspirin cocktail post and see what happens.
Also thanks for those of you who chimed in. [/quote]
Can you do upright rows?
[/quote]
I can, i dont often though, really hardly ever. I can do OP and cleans but I choose not to for pain management. Face pulls have become a staple in my training however and have helped big time in that area. [/quote]
Sounds like you have a good understanding of yourself…
[/quote]
To a degree. Right now myself and I disagree bigtime on our level of trap developement though.
@ bpick and Jppage I will take your advice on the snatch grip. I use it for deads without much issue.
[quote]Waittz wrote:
Anyone actually do these? If so what kind of loading, when you do them, thoughts about the exercise etc.
[/quote]
My current favorite exercise! I like going from the hang and kind of getting in a rhythm for 5-6 reps. Once you figure out how to “catch” and decelerate the bar with your hips, you can launch it back up and get a good stretch reflex in your traps. It took me a few awkward looking sessions to get the hip action, but I don’t feel any shoulder pain in the deceleration. And I’m no stranger to that.
Like CT suggested, I don’t go over 6 reps. Sometimes I superset these with a power snatch for 1-2 reps, and I feel like my snatch has gotten a lot stronger since starting the high pulls.
I do them pretty often, and always early in the workout while I’m still fresh. Great way to ramp up CNS and activate fast twitch fibers. Personally I think it’s a great way to start a training session with smaller muscle groups like arms, just to get a greater level of systemic muscular/metabolic/hormonal stimulation, but maybe that’s just because I think they’re fun and I enjoy doing them.