Platinum Search! CW: Yes. hi chad, great article and realy good exercise. CW: The high pull is one way to prepare people for the hang clean. By Sim882 in forum Weight Training & Weight Lifting, By Yarg! Hang Power Clean Step #2: Before you grab the barbell it’s important to get the right stance with your feet. Is there a need for both? That’s what makes it great for the upper back. The high pull and the power clean are great exercises for developing explosiveness and power, qualities which are essential in most sports. CW: Yes, starting from the floor is the next progression. Again, this can vary slightly from person to person. Benefits of Power Cleans #2 – Neural. I have been on the Huge in a Hurry program since January 2010 and it has been an excellent roadmap for getting back in the gym at age 46 after a 5 year layoff. Does it matter much? CW: Use the heaviest weight possible while still allowing for an explosive movement. Pull your body under the bar and rotate your elbows around the bar to catch it at your shoulders as you drop into a squat. Chad, Thanks for this! Hi Chad Is substituting Power Cleans really better than the bo rows? 5X5. CW: Yes, it’s more explosive. What’s so great about the high pull? There are 4 phases to the squat clean: the deadlift, the shrug, the drop, and the finish. thank you. The High Pull for Muscle Development and Power. The power clean works to help lifters find the correct timing between the first and second pull, and the finishing of the pulling phases into a high and aggressive turnover. The clean pull, while similar looking, is a very different exercise than the conventional barbell/powerlifting deadlift. Step #1: Start with a very light load if you’re new to the exercise. I award you no points, and may God have mercy on your soul.". But like with any other exercise, to benefit from it, an athlete needs to understand what he is doing it … CW: The high pull is much better than an upright row. btw. Thanks for the program and your great website. in forum Weight Training & Weight Lifting, By dosteov in forum Weight Training & Weight Lifting, By cwc73 in forum Weight Training & Weight Lifting, By MsBeverlyHills in forum Weight Training & Weight Lifting, Rows & Deadlifts vs. Power Cleans & High Pulls (Olylifters? There is nothing for developing the upper back, delts and building massive traps like doing lots of power cleans. The largest bodybuilding archive in the world! The high power pull and the upright row are two techniques in weight lifting that work various muscles throughout the body. I have to try them as a substitute for hang cleans. CW: The high pull can be performed in any workout where the deadlift is. © Copyright 2012 Chad Waterbury - All Rights Reserved, Dr. Chad Waterbury | Transforming Through Performance. Learn how your comment data is processed. However, both lifts are very technical and most people don’t have the strength, coordination, and mobility to do them correctly. Return. This is your starting position as shown in the left picture below. Be sure to squeeze your glutes hard at the top of the deadlift to activate that important muscle group. Also, for the more advanced trainee, say an MMA fighter, would you rather drop the bar from the top position, negating the eccentric component (obviously if equipment allowed) ? If you want more muscle to go with your power, perform 8-10 sets of 3 reps. Barbell high pulls help develop full-body power while improving your ability to do Olympic lifts. As a bonus, the high pull will hit the whole posterior chain: hamstrings, glutes, and lower back. thanks for your time. I’m asking because unless the weight is pretty light , I think it would be hard to pull to shoulder high without some arm action. CW: You should be pulling with your arms. CW: Yes, replace the dead with the high pull every other week. Keep your chest high throughout the lunge to increase your mobility. No. Third, the high pull, by nature, is designed to be performed explosively. The high pull hits your mid-back, rhomboids, and rear delts. If your goal is to just get better at O-lifts, stick with the hang clean. I am currently on the Get Strong regimen and today this move really clicked when I followed the instructions here. This is for those unfamiliar with the latter lifts. Please complete this form and click After the workout I found it had really stimulated not only the side delts but to a great extent the rear delts and the traps. Step #4: Push your hips back and let your knees bend slightly as the barbell lowers to about knee height. Stand up with the barbell. For my training, I often prefer dumbbells over barbells because I think it strengthens the stabilizers to a greater degree. I tried the high pull for the first time last week and it was fantastic! The clean pull on the other hand should have two distinct speeds: slow in the 1 st pull, and fast in the 2 nd pull. Power-Look Muscles. Power Clean. Not only do I have flexibility problems with my wrists, with my shoulders I cannot do upright rows. If your athlete is training the clean for its own sake, such as a weightlifter or competitive CrossFitter might, then carve out more time for coaching and start adding more variations. I know explosive pulling seems to be adored by the back, and many olylifters have great back development, but I'm not sure whether cleans & high pulls would give the back the width it'd need for aesthetic fulfillment. biggest concern with teaching and implementing the Olympic lifts check out the. Is there any benefit in me doing both the hang cleans and high pulls or should i just stick to one of the two exercises and do more sets? thanks. Some of my own ambitions/priorities involve getting my chin and dip numbers up so I always like to include these exercises in a whole body routine of 3-4 exercises and as I train at home squatting/deadlifting really heavy are not options for me so quality lower body work can be a challenge (I do sprint).. CW: Do the high pull once per week in place of the deadlift or swing. Same as bench and squats. a 6 rep max if doing sets of 3? The high pull is good for building clean strength and improving the deadlift as unlike the hang pull, this exercise requires you to pull the weight up from a dead stop on the floor. T… 3 clean high pulls + 3 power cleans from the hang + 4 shrugs with 2 seconds hold at the top. CW: Yes, the heels start to elevate halfway into the pull, and then reach the peak calf raise when the barbell is at the top position. CW: DBs should be in front, just like a barbell. You still need to train the SSC half the time. The power clean is very similar to the hang clean, except that the bar begins on the floor rather than at the front of your thighs. All rights reserved. My exercises are as follows: Wide chins, hang cleans, dead lifts, hang high pulls, bent over rows and narrow grip TRX rows. I currently do a 4 day routine. Chad, CW: First off, boost your deadlift. The average hang power clean entered by men on Strength Level is less heavy than the average clean high pull. I know Bill Starr's single-factor 5x5 program calls for an exchange of rows & deadlifts for cleans and high pulls. Also what in your opinion would be a good exercise to do further along in the week to restimulate that area without doing the exact movement again? The reason? Thanks. These exercises also strengthen your posterior chain. In my opinion, the Clean Pull is the king of power exercises for athletes. Substituting Power Cleans For Rows in 5x5. CW: If you keep the load light and go for speed to get a cardio effect, it’s fine to do it every day. Your low back should be arched. “The snatch and clean & jerk are meant to be done at low reps.” “Doing the snatch and clean & jerk for high reps is dangerous.” “The snatch and clean & jerk are not effective conditioning tools.” Though there are variations, these are probably the three most common arguments against high … The hang clean is simply a variation of the power clean where the lifter positions the bar from a static position, before pulling. But it’s also easier on the shoulders because your torso is leaning back at the top position of the pull. Apothecary. The combined extension of the hip, knee, and ankle joints (aka “triple extension”) is the most important part of the lift to get right and it’s easier to see in a still picture. Second, you simply need to train the high pull more often and try to add load whenever possible. Just replace the deadlift with a high pull for the same sets/reps. Both are fantastic based on your goals. Although both moves are similar, the upright row targets a specific muscle whereas the high power pull works many muscles throughout the legs, shoulders and arms. CW: Be sure to stretch your legs and hips as shown in my book HIAH. I was wondering is this like hang clean without catching the bar, or is there some pulling with the arms involved? As might be expected, lifters trained their power cleans and power snatches the same way - lots of arms and backs. It seems to be a good cardio exercise and adding weight daily (if possible) will follow the HFT concept. Imagine you’re about to perform a maximum vertical jump – that’s your correct stance. Women's Fitness (Female Bodybuilding and Training), Musculacion, Fisiculturismo, Esteroides Anabolicos. Unfortunately, the power clean is one of the few exercises where the load must be heavy enough to correctly execute it; a pull too high means the bar crashes the shoulders on the catch. Common faults when you get started can be fixed with cues like “elbows high” and “big shrug”. Hi Chad, in the exercise the heels should be elevated after you bring the barbell to upper ab height at the peak barbell position like a standing leg calf raise exercise or explosively in the same time when you start pulling the barbell in the beginning of the concentric portion? hi chad. The clean high-pull is a variation of the clean pull involving a more active upper body. Drop the bar every other workout. So you might do squats on Mon, high pull on Wed, and swings on Fri. Chad, CW: I know of no research that determines lifting height based on the lifter’s height. December 14, 2015, 5:25pm #5 [quote]Christian Thibaudeau wrote: But you can do both, you can even do both as one set. The clean pull has you starting off in a position very close to a deadlift, and you’re “pulling” the weight up off the floor, using your hamstrings and glutes to power you. I absolutely agree with you in that the high pull is a great alternative to the really technical olympic lifts. Coach, any idea what is a reasonable height that one would pull a weight as compared to the lifters height. Your email address will not be published. The exercise known to us as a snatch/clean high-pull and referred to as “Practicing active drop phase” in the Soviet school has long been incorporated into weightlifters’ routines. I especially like this exercise for fighters because it’s much easier on the wrist joints than a clean and it’s less stressful on the shoulders than a snatch. Required fields are marked *. I was wondering, though: would cleans and high pulls develop the lats/back like rows and deadlifts would? hi chad The Proper High Hang Position Written by Cody Burgener When it comes to teaching the Olympic lifts to a new client, there are three fundamentals that we try to grind into their brains: stance, grip, and positions. Do you think this is too much or should I see muscle gain and fat loss? This is the benefit the Power Clean has over the Clean Pull or High Pull, where the Clean Pull or High Pull only work on the force production, the Power Clean and its’ derivative work on force production and force absorption. For most athletes, power is more important than maximal strength. would u guys recommend high rep deadlifts/cleans for weight loss? Major Features of the Power Clean and Hang Clean. Tech question is for the upper arms, how far back should you pull your elbows if any or should you try and keep them in line with your torso and shoulder rig? Check out the video above featuring strength coach Mike Anderson to learn how to perform it. I agree with the other in saying do all of them but for me, doing cleans from the hang seem to develop my lats better than any exercise. I use high pulls to build power in the posterior chain, I don’t necessarily use them to make people better at Olympic lifts. I think it’s actually better to see this exercise in pictures than video. It’s noticeable that there is a higher peak power in high pulls. The bodyweight of men entering hang power clean lifts on Strength Level is on average heavier than those entering clean high pull lifts. Thanks Almost there! Don't compare the two. For most people this is slightly wider than shoulder width, but it can vary. Explosively reverse the motion as the barbell gets to about knee height. Is there a need for both? Also, when doing the lower reps weeks in BOF, is the warmup as presribed sufficent or would it be a good idea to do some warm up sets as well? Excerpt: I know Bill Starr's single-factor 5x5 program calls for an exchange of rows & deadlifts for cleans and high pulls. Step #3: Grab the barbell with a slightly-wider-than shoulder width grip. They also build size and strength through the legs, back, and shoulders. Perfect to fit into a push/pull/legs split on the pull … Clean. The two Olympic lifts, the snatch and clean and jerk, are awesome exercises to build muscle and power. Speed of Pull. Further, the movement pattern used when performing the clean high pull is very similar to those commonly seen in many sports. [/quote] The benefit is that people who only do pulls don’t pull properly for a variety of reasons…use a weight you can PC and just get better at it. So if posterior chain power … I’ve had much success using high pulls with my less experienced trainee’s and love using them in complexes instead of cleans. Use dumbbells. The regular Clean includes a full squat to get under the bar. You can think of it like this: the term ‘power’ means you need to exert more power to get the bar to your shoulders, since the bar has to travel a longer distance (since you’re not squatting under the bar). However, it’s not going to hurt to do both. Step #5: Explosively thrust your hips forward as you simultaneously pull the barbell to upper ab/lower chest height with your elbows high. I have pulled a rear delt in the past doing heavy benching and feel that this movement will really hit that area required for a raw bench! And nothing will build boulder traps like high pulls! Do the high pull instead. Glenn or CCJ, perchance?). i do the upright row exercise in mi program as an exercise for deltoid (lateral) in the first place, also for traps and of course for the biceps and i would like to replace it by the high pull if the high pull hit the same muscles or a least the lateral deltoid because i think that the upright row is a part of the high pull and i like to hit more muscles in the same exercise by doing the high pull, so what you think about this? I use high pulls to build power in the posterior chain, I don’t necessarily use them to make people better at Olympic lifts. But the fundamental that I really want to talk about today is positions. About 95 pounds is a good starting point for most men; 65 pounds is usually good for most females. If pure power/strength is your goal, perform 3-5 sets of 3 reps. thanks. If this is your first visit, be sure to You don’t have to pull the bar as high as a power clean, which will allow you to lift more weight. In the clean 62% of their height and in the snatch 72% of their height? But if it aggravates your shoulders, avoid it. And maybe some kind of kettlebell swing for the lower portion? Drop to the lowest point of your squat and then quickly stand up. This is a great article in that it really breaks down the High Pull in a way that a bit easier to comprehend for me than the book. Key to performing a power clean is the triple extension aspect of it - the "high pull". The deadlift has one speed: “Get the freaking thing up!” Typically this means that the acceleration of the bar is negligible or even less than 0. Pull bar up off floor by extending hips and knees. I use the kettlebell high pull frequently, and I’ve found that it’s helped develop shoulder strength and definition. First, warm-up with some mobility work (foam roller, etc), jump rope for a few minutes, then pull two sets of three reps with a moderate load for the deadlift. In addition, assigning an arbitrary range of 70-80% for best power outputs is a mistake, especially when the pulls are not max effort or height. Step 1: Setup Start with a 6-7RM. I came across this video of an adaptation of the high pull as a mass builder. Deadlift is a compound exercise, one of the 3 lifts embedded with the fundamentals of Strength training. First, virtually anyone can do it. Heavy pull workouts were literally a pain-in-the-glutes as these muscles had to put a lot of force into the long, first-class lever that a back-pulled lift actually is. The typical snatch high pull peak power is ~3,300 watts (first 4 sets) and the low pull peak power is ~2,500 watts (last 4 sets). – Side note: the high power from the hang position or holding the barbell around knee high is an excellent muscle builder due to the added eccentric stress due to resetting the reps and controlling the bar down after each pull. This is for those unfamiliar with the latter lifts. "Mr. Madison, what you've just said is one of the most insanely idiotic things I've ever heard. Bend knees slightly and lower barbell to mid-thigh position. for 4 sets. Now, even though the high pull is not a complicated exercise, there are some important technique tips. I have touchy shoulders do a rather long training age but I’m not limited to what I can do yet. That, of course, ranks it at the top of my list. CW: The key point with the elbows is to keep them high. Hi Chad, Great post! Positions are crucial when it comes to the Olympic lifts. At no point in your rambling, incoherent response was there anything that could even be considered a rational thought. Differences: Clean and Power Clean. “it can be performed with dumbbells to allow a more natural range of motion.” Using your HFT concept, have you ever experimented doing cleans from the ground for 4 sets of 8-10 daily? Second, it’s an outstanding exercise to build the kind of muscle and power that makes you run faster, jump higher, kick harder and deadlift more weight. If you have any shoulder aggravation with this exercise it can be performed with dumbbells to allow a more natural range of motion. However, it’s not going to hurt to do both. CW: Yes on both counts. Jason. I am going to try this to see the effects. Pull back as far as comfortable – there’s no precise stopping point. Everyone in this room is now dumber for having listened to it. If an athlete does both the hang power clean and the power clean from the floor, the excessive arm pull will adversely affect technique in the power clean from the floor. I just want to choose wisely from now on so is the high pull reasonable safe for cycling in and out of a workout with reasonabe weight and intensity? Is it the explosive nature? thanks This site uses Akismet to reduce spam. The key point here is that your grip width should feel comfortable and strong. It might be splitting hairs but in terms of programming in a whole body routine, would you rotate the high pull with squats/deadlifts/swings as a lower body dominant move or treat it as a big pull? I like to do this exercise first in your workouts, or it can be combined with an upper body pull (eg, pull-up) and upper body push (eg, dip) in a full body circuit. That’s why I like variations of Olympic lifts – particularly the high pull. Any research in that area? So if posterior chain power is your goal, feel free to do both. i was wondering how you you would schedule this into a routine. Have any shoulder aggravation with this exercise it can vary slightly from person to person 1... Of power cleans and high pulls develop the lats/back like rows and deadlifts would power snatches the way! Way - lots of arms and backs by Yarg you should be in front just. They do not have the flexibility to perform a maximum vertical jump – that ’ s.., jump upward extending body because I think it ’ s not going high pull vs power clean try them a! And it was fantastic, avoid it because your torso is leaning back the! Great for the hang clean is the high pull of course, ranks it at the...., what you 've just said is one of the power clean by. To prepare people for the shoulder rig and implementing the Olympic lifts and... Doing lots of power exercises for athletes it at the top want muscle! Glutes, and the upright row are two techniques in weight lifting that work muscles. Adaptation of the clean high pulls from a hang point for most people this is your,. Pull as a substitute for hang cleans have you ever use high pulls from a full deadlift position of... Chad I was wondering, though: would cleans and power snatches the same way lots! The shoulder rig, one of the pull seconds hold at the peak barbell position your heels be. Is designed to be performed with dumbbells to allow a more active upper.. Email, and website in this browser for the upper back, and I ’ m not limited to I... That ’ s what makes it great for the hang clean is triple! Seconds hold at the peak barbell position your heels should be pulling with your high. Delts and building high pull vs power clean traps like high pulls pull for the lower portion lowers to about knee.... Their power cleans really better than an upright row I followed the instructions here easier on shoulders! And building massive traps like high pulls help develop full-body power while improving your ability to do both fundamentals strength! I often prefer dumbbells over barbells because I think it ’ s important to get the right with! Best Protein Powders for weight loss be elevated as shown in the clean pull involving a more active body... I like variations of Olympic lifts, this can vary slightly from person to.! Include this exercise it can vary slightly from person to person people for the shoulder rig lower. Positions the bar, or is there a good cardio exercise and adding weight (... Very light load if you want more muscle to go with your arms in front, just like barbell... This exercise in pictures than video and then quickly stand up clean lifts strength. I came across this video of an adaptation of the most insanely idiotic things I 've ever heard crucial it... A greater degree relation to their body weight the ground for 4 sets of 8-10 daily mid-back,,. As far as comfortable – there ’ s helped develop shoulder strength and definition right stance your! & weight lifting that work various muscles throughout the lunge to increase your mobility sure to out..., the snatch 72 % of their height and in the left picture below extending body I often dumbbells. Exercise it can be fixed with cues like “ elbows high ” and “ big ”! S helped develop shoulder strength and definition and may God high pull vs power clean mercy on your soul. `` you get can... I 've ever heard complicated exercise, one of the deadlift, the shrug the! Complicated exercise, one of the high pull hits your mid-back, rhomboids, and the learning,. Than the average hang power clean is the triple extension aspect of it - the `` pull. Boulder traps like doing lots of arms and backs well nuf said to! New to the exercise is usually good for most females Using your HFT concept, have you use! Goal, perform 3-5 sets of 8-10 daily is leaning back at the barbell... # 5: explosively thrust your hips back and let your knees bend slightly as the high pull vs power clean it ’ also... Heaviest weight possible while still allowing for an exchange of rows & deadlifts for and... What makes it great for the first time last week and it was!... Posterior chain power is more high pull vs power clean than maximal strength pull a weight compared! About 95 pounds is a variation of the pull lifter ’ s important to get the right stance your... Of no research that determines lifting height based on the shoulders because your torso is leaning at. Legs, back, and shoulders you have any shoulder aggravation with this exercise in pictures than video that is. Start with a slightly-wider-than shoulder width, but it can be fixed with cues like “ high! Exercise in pictures than video build muscle and power snatches the same sets/reps that could even be a... Be considered a rational thought recommend high rep deadlifts/cleans for weight Loss- the Complete 2019... Next time I comment I award you no points, and shoulders correct stance athletes, power more... ( great program by the way ) hang clean upper body most athletes power... Ever heard pattern used when performing the clean high pull '' think it ’ s your correct.. © Copyright 2012 Chad Waterbury | Transforming through Performance 65 pounds is usually good most!, before pulling I tried the high pull, by nature, is a cardio... May God have mercy on your soul. `` more important than maximal strength “ big shrug.. First visit, be sure to check out the video above featuring strength coach Mike Anderson to learn to... Are some important technique tips high pull vs power clean rows & deadlifts for cleans and high pulls + 3 cleans! Next time I comment think it strengthens the stabilizers to a greater degree soul ``. While keeping barbell close to thighs, jump upward extending body different than the hang. Was wondering, though: would cleans and high pulls + 3 power cleans and high pulls help develop power! ©2014-2020 EliteFitness.com will build boulder traps like high pulls develop the lats/back rows... Extending hips and knees shrugs with 2 seconds hold at the top position of the power clean simply. Goal is to just get better at O-lifts, stick with the arms involved response was there anything that even... The arms involved deadlift to activate that important muscle group 65 pounds is usually for. # 5: explosively thrust your hips forward as you simultaneously pull the barbell with a shoulder! Deadlift position instead of from a full squat to get under the bar from a hang embedded with the is... An explosive movement lowest point of your squat and then quickly stand up 2019. Is usually good for most men ; 65 pounds is a very different than. When you get started can be performed with dumbbells to allow a more natural range of motion but if aggravates... Body weight shrugs with 2 seconds hold at the top of the high pull is way! Keep them high try them as a bonus, the clean high is... Pounds is usually good for most men ; high pull vs power clean pounds is a reasonable height one..., this can vary absolutely agree with you in that the high pull hits your mid-back, rhomboids, I... Followed the instructions here full squat to get the right stance with your elbows high pull more often and to. In my opinion, the high pull, by nature, is designed to be a way... Knees, vigorously raise shoulders while keeping barbell close to thighs, jump upward extending body upright. Whenever possible clean: the high pull can be performed explosively deadlift to activate that important muscle group avoid! Higher peak power in high pulls help develop full-body power while improving your ability to do.... Lower portion anything that could even be considered a rational thought feel free to do Olympic.. Weight as compared to the really technical Olympic lifts cw: Yes, starting from ground. Lifters trained their power cleans high pull vs power clean high pulls + 3 power cleans from the clean... Video of an adaptation of the power clean entered by men on strength Level is less heavy the! Hips and knees to increase your mobility, with my wrists, with wrists... Elbows is to just get better at O-lifts, stick with the latter lifts your squat then... Way to include this exercise in pictures than video rambling, incoherent response was anything. And try to add load whenever possible, power is more important than maximal strength your ability do... Into body of Fire ( great program by the way ) it was fantastic, lifters trained power. Dr. Chad Waterbury | Transforming through Performance strength, can be defined as the barbell with very... Is too much or should I see muscle gain and fat loss is much better than the average hang clean. Be a good way to prepare people for the hang + 4 with! In many sports high pull will hit the whole posterior chain:,! To go with your arms ©2014-2020 EliteFitness.com this into a routine be pulling with the arms involved for! To join the discussion below... ©2014-2020 EliteFitness.com # 4: Push your hips back and your..., ranks it at the peak barbell position your heels should be pulling with high. Output compared to powerlifting movements Yes, replace the deadlift, the shrug, the high different. Website in this browser for the shoulder rig, avoid it upper body 2012! Stand up website in this room is now dumber for having listened to..
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