glute-ham raise. do it.
my gym currently doesnt own a contraption for this…i will see if i can invent one or maybe stick to something else Good Mornings or something of that nature…
the gym i train in is pretty garbage…they took my beloved seated calf raise machine…and removed the lifting platform…but i have to train here so w/e…
today i did a bit of a deload and only did snatches…worked up to a weight of 135 lbs…tomorrow i will deadlift, and bench…then high pull the next day!! good night world:)
deload continued today with triples of 315 on the deadlift…then worked up to 265*3 on the bench press…feeling strong, tomorrow lets see either high pulls, or squat…ill see how my mood is
my goal was set for 405 by december, but i actually got it way early in september lol, so lets see over the next couple workouts ill work more on conditioning…my main goal now is to put more weight on the bar overall, and max out the leg press:)
quick update after todays workout…
clean and press 10-12 completed reps at 135 lbs
high pulls 5-6 sets with 3-5 rep range worked up to 155 lbs…tried to get a video on my phone but having trouble saving it on my computer…finished up with some dips.
tomorrow lets see whats in store!
High Pulls
high pulls
You need to focus on achieving triple extension (ankles, knees, hips) in the high pull. In the video, your hips and back are not fully extended in the top position. This is crucial. You need to get your shoulders behind the bar at the top. Also, it looks like you are engaging the upper body way too early, yanking the bar off the ground and focusing on a big third pull before the first two phases are complete. Squeeze it off the ground with the legs while keeping the bar tight against you and explode once you reach the knees, only engaging the upper body to shrug hard while puling the bar back against you in the third pull once you are completely extended. This finishes the lift. Don’t focus on arm or shoulder involvement because that isn’t what high pulls are about.
The aggressive pull with the arms and shoulders should only be done in the full snatch to pull your body under the bar to receive it overhead. Lastly, drop the hips down for the initial pull. Hips should be low and then rise at the same time as the shoulders in order to get good leg drive. The hip explosion comes into play once you reach the knees and start the second pull. Until then, keep the hips down. We have an olympic lifting forum too. You may want to check that out to help your form. It needs some work.
ill try and get some more videos to evluate and improve my form over the next couple weeks as this was only my second high pull workout…
found this epic youtube video on the high pull
another two workouts…first one being a squat workout…only 6 sets or so, working up to 385 lbs…trying to get my strengh back
todays’ workout; leg press, bench press, military press!! followed by a bit of arms work (curls for the girls)
tomorrow’s workout will be power snatch, deadlift…
today was deadlift day…i started with sets of 225, 295, 315…then did heavy singles with 3351,3551,and finally 375*1…then tried for 405 again, but i was too sauced…skipped the power snatch cuz my lower back was pretty beat up…did 3 sets of lat pulldowns and then left lmao…
tomorrow i think i will do some core work followed by power snatch and high pull
today i didn’t do the pull routine…instead i opted for a nice basketball cardio session, followed by leg press, chinups, and good mornings…
tomorrow i will do a pull routine that focuses on traps/shoulders with power clean n jerk…followed by power snatch, then power high pull…will throw in the core work and some dips for extra effort:) stay tuned!
also randomly i’ve decided to add clean pull to my routine, and curls…i want to increase the weight i can curl straight up (brand new goal)
so my exersize selection looks kinda like this
-back squat (495)
-front squat (315)
-deadlift (405), sumo (375)
-bench press (275)
-power clean n jerk (175)
-power snatch (145)
-high pull (185)
-clean pull ()
if anyone can come up w/ some good routines i can formulate with these kind of movements, please feel free to advise me to some sample workouts…
i worked out today and did front squat, deadlift, and bench press
f.squat 35 sets of 225 after warmup
deadlift 1365 for 90% max
bench press 225*12…im enjoying the strength im getting on my bench press when paired with push/pull activities like f.squat, and deadlifts…
thinking about making it back squat, sumo, and bench press as my other routine…then clean and jerk, snatch, high/clean pull in my other workouts…this way i can lift big weight and work on other things throughout the week ie. good mornings, leg press, etc…
ps.
yesterday i did power snatch and high pull workout
power snatch 135 lbs for singles
high pull 3*5 sets at 135, and then 155 lbs
If you can only front squat 315 and deadlift 405 I have no idea how your squat is at 495. Either you are a freak of nature when it comes to squats or you really need to start hitting depth. Maybe I’m weird with squats, but at a 365 front squat and 525 deadlift my squat was only 435 deep.
power snatch, deadlift, dips, curls performed today
10 lb pr on power snatch w/ 155 max for 2 reps
375 lb with conventional double overhand
monday, i did a power snatch, dips, pullup routine…
i worked out thursday incline bench press, and high pull…135 lbs
friday i did squats with sets at 315 lb, then oh press with 225 lbs
saturday i will do some more work…
most epic workout sunday (today) after saturday’s cardio/basketball…
started w/ leg press, and good mornings, then deadlift/bench press supersets…then high pull and db front raises followed by 2 sets of abs…
weight were kept relatively heavy, 7 plates each side on the leg press, good mornings i kept the weight low with 35’s on each side.
deadlift, worked up to 3 singles at 365 lbs, and bench press 225 for reps…
high pull, 3 sets of 5 at 135 lbs, and db front raises i did 3 sets at 20lbs…
some more basketball today after some power snatch…fairly light weight used with 115 lbs
sets of 3,3,3, then 5…
tomorrow front squat, bench press lets see how it goes…
today i did back squat, and some overhead press…
max weight back squat 405 lbs…oh press max weight 205 lbs for ~8 reps
exercises felt strong and controlled, i feel like im ready for more weight!!
as usual, i finished with some basketball
tomorrow i will work on front squat, deadlift, bench press
then clean pull/high pull thursday
then finally clean and press on friday…
with power snatch, and deadlift on the weekend once again!!