Having read the Build for Bad training article, I decided to give this method of training a go. I am looking forward to increased working capacity benefits as well as the powerful look this program gives you.
The only catch is I have never done the Clean High Pull. Until yesterday, that is, when I decided I would take a week off of my usual routine to learn that lift. So for the next 7 days I will be coming in to the gym solely to train and get better at the CHP.
Now we are all different so of course it’s tough to say how long it’s gonna take me to become at least remotely efficient at this lift. I guess I can learn how to do it but wouldn’t my limited strength on CHP hinder the results of the program? I know you once said there’s no substitute for the CHP so I don’t want to ‘bastardise’ your protocol and replace it with something else.
Would you recommend taking more time to become efficient at that lift? Or should I go with whatever strength gains I will have made by day 7?
Make sure you master the high pull before embarking in a program where you have to perform at a high level on it. I recommend doing 10-15 minutes of practice work on it every day. BTW, I prefer the snatch-grip high pull from blocks
CT…I’ve read that you prefer doing high pulls from the hang for hypertrophy reasons and just wondered if you have seen the way Dmitry Klokov does them without losing momentum? I was wondering if you do them a similar way or not. I will post the video here. Klokov Dmitry - TRAPI - 122x5 (8.07.2013) - YouTube
Interesting. I have never heard those terms for it. My question is how to do high pulls from the hang and not lose momentum any different way than the way Klokov does them. If that makes sense.
[quote]jtbrown0511 wrote:
CT…I’ve read that you prefer doing high pulls from the hang for hypertrophy reasons and just wondered if you have seen the way Dmitry Klokov does them without losing momentum? I was wondering if you do them a similar way or not. I will post the video here. Klokov Dmitry - TRAPI - 122x5 (8.07.2013) - YouTube
The continuous/Klokov high pulls are very very good for maximum hypertrophy but should only be done by those who are already very solid with the high pull technique . Getting the timing right on the continuous high pulls is already fairly hard, if you add to that an inefficient technique it is almost a garantee of an ineffective workout.
And I probably made the mistake of going right into them but when I get into the groove they feel very good. Can you explain how you do high pulls from the hang when you are “staying in the groove” so to speak and not losing momentum? Or do you reset every rep from the hang?
[quote]Christian Thibaudeau wrote:
The continuous/Klokov high pulls are very very good for maximum hypertrophy but should only be done by those who are already very solid with the high pull technique . Getting the timing right on the continuous high pulls is already fairly hard, if you add to that an inefficient technique it is almost a garantee of an ineffective workout.[/quote]
CT - What do you think of Klokov’s stiff-knee technique? That just looks uncomfortable as hell to me.
[quote]Christian Thibaudeau wrote:
The continuous/Klokov high pulls are very very good for maximum hypertrophy but should only be done by those who are already very solid with the high pull technique . Getting the timing right on the continuous high pulls is already fairly hard, if you add to that an inefficient technique it is almost a garantee of an ineffective workout.[/quote]
CT - What do you think of Klokov’s stiff-knee technique? That just looks uncomfortable as hell to me.[/quote]
I personally do them with a slight knee bend, I’ve done it with straight legs, good for the hamstrings but didn’t felt as good overall. But keep in mind than when Klokov does the lift that way he is using very light weights for him. 120-150kg is nothing for a guy who can snatch 200kg and deadlift 330kg.
I had been wondering this for a while, I prefer Klokovs way, however when I have done very heavy weights for clusters for instance, I find doing them the ‘normal’ way better and I cant seem to help myself doing Chinese pulls, even when warming up, it just feels like I get more explosion and more traps into it. But when doing more than 3 reps, I prefers klokovs way.
Today, I have worked up to a single with 90kg. I got my 80 kg efforts filmed, I would appreciate if you could chime in with any tips/comments you might have.
[quote]juverulez wrote:
jtbrown, you mean in general I guess?
CT, is there anything in the videos that you think I should focus on? (apart from strength which will obviously come with time).[/quote]
Next time get a video in the proper orientation or I wont even watch it
The good news is that you are somewhat exploding. The bad news is that I don’t like how you are doing the movement.
At the start (before you explode) you arms are bend (they should be straight). This is not efficient and can cause biceps/shoulders issues as well as over-reliance on arms for pulling. You arms should remain straight until you finish creating momentum with your lower body.
USE A SNATCH GRIP (wide) it’s more effective, safer and in the clean pull you naturally tend to bend your arms. With a wide grip you can bring the bar to the hip pocket while exploding without bending the arms.
You are not starting the movement properly. Take your time. Bend the knees slightly… THEN lower the bar to just above the knees by pushing the hips back NOT by bending the knees further. When the bar reaches the point just above the knees you start lifting the barbell.
I’m doing the lift from blocks, but from the hang (as you were doing) the position where you explode from is the same as I’m using from blocks. Notice the straight arms… staying straight until the bar is travelling upward due to the momentum created by the lower body.
And with a snatch grip the arms are in a weaker position so you don’t tend to want to use them too early as much.
Thank you coach for taking the time to respond and the wealth of information offered in your posts. I will be implementing your training advice today and tbh I am really looking forward to it. I had the impression that I was somewhat botching the movement so your insight and cues are very much appreciated. I will be looking to initiate the lift with my hips and not rely on bending my knees so much.
When you use the snatch grip, how important is it to use the straps? And do you use them on every set or only when lifting heavy?
I can certainly vouch for the lift’s effectiveness in stimulating the traps: they seem to get sorer with every passing day haha.
I ordered some plazma from the UK store but I am going to wait until I have mastered the SGHP before I embark on your program. Even if that means another 3 weeks of SGHP every day haha.
[quote]juverulez wrote:
Thank you coach for taking the time to respond and the wealth of information offered in your posts. I will be implementing your training advice today and tbh I am really looking forward to it. I had the impression that I was somewhat botching the movement so your insight and cues are very much appreciated. I will be looking to initiate the lift with my hips and not rely on bending my knees so much.
When you use the snatch grip, how important is it to use the straps? And do you use them on every set or only when lifting heavy?
I can certainly vouch for the lift’s effectiveness in stimulating the traps: they seem to get sorer with every passing day haha.
I ordered some plazma from the UK store but I am going to wait until I have mastered the SGHP before I embark on your program. Even if that means another 3 weeks of SGHP every day haha.
[/quote]
When I focused on getting back to the olympic lifts I didn’t use straps since my hand strength was a problem for me. I was able to work up to 170kg without straps. But when only training to gain size and strength I use straps since I can go heavier especially when doing multiple reps.
Alright, today’s session was bloody awful. I find it really hard to lower the bar to just above the knee level. Tried it out today and it felt really awkward, definitely something I need to work on… Plus my grip was only semi snatch at best. I only used baby weight today and I kept my sets at 50-60 kg- I don’t want to rush it with suboptimal movement patterns.
The only thing I can say in my defense is that I ripped one of the calluses on my hand today and the would is making everything more difficult than it should be. That and the jeans lol.
I fixed the video orientation as well so hopefully will be able to watch it without having to twist your neck
What do you think Coach? I am sure that with a wider grip the movement is going to look more natural, especially if I start setting up properly.
Thank you for explaining the straps situation- it’s probably something I might want to take advantage of whenever I start doing the B4B circuits.