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The Shadow
Guest
how high do you guys pull??
What about snatch grip??
What about snatch grip??
Two different schools/takes on it. 1) Some will complete the second pull and then continue to pull higher under muscular power. 2) Others will complete the second pull, allow the weight to drift up naturally to whatever height it may with the goal purely being the completion of the explosive 2nd pull and full extension.
Of course in the full clean or snatch, you'd be pulling yourself under the bar not pulling the bar up to you under muscular power so any additional benefit to the first option is likely going to be either for a very narrow portion of the population with a very specific issue (still not sure it's the best way to go about working on it) or just zero. Unfortunately, you can explode with quite a bit of weight and trying to pick up and continue the momentum with the smaller muscles in a very disadvantagous leverage position can really put a beating on the body and developing some overuse or mild injury issues is not really uncommon. I think this is Glenn's take also (and his take means a hell of a lot more than mine) and a number of people sit on this side. I think I had this discussion here with someone else who used the first version and he wasn't entirely convinced that he got any transfer to his competitive lifts or benefit whatsoever from the extended pull.
So, for me, I'd try to get full extension and explosion to the point where the bar drifts up slightly or at least becomes weightless after the pull. At that point you have the core benefits of the high pull which tends to center around being able to pull heavy weight relative to your full clean (generally 110%), deliberately work on your extension with very heavy weight, and not put too much of a beating on the legs as you remove the recovery portion from the full squat. Good deadlift substitute too since you generate a ton of power output and don't suffer from the necessary deceleration at the top of a non-ballistic style movement (and fairly easy to argue that for training the lift you want maximum speed and power all the way through lockout and not to be training yourself to slow down there).
Of course in the full clean or snatch, you'd be pulling yourself under the bar not pulling the bar up to you under muscular power so any additional benefit to the first option is likely going to be either for a very narrow portion of the population with a very specific issue (still not sure it's the best way to go about working on it) or just zero. Unfortunately, you can explode with quite a bit of weight and trying to pick up and continue the momentum with the smaller muscles in a very disadvantagous leverage position can really put a beating on the body and developing some overuse or mild injury issues is not really uncommon. I think this is Glenn's take also (and his take means a hell of a lot more than mine) and a number of people sit on this side. I think I had this discussion here with someone else who used the first version and he wasn't entirely convinced that he got any transfer to his competitive lifts or benefit whatsoever from the extended pull.
So, for me, I'd try to get full extension and explosion to the point where the bar drifts up slightly or at least becomes weightless after the pull. At that point you have the core benefits of the high pull which tends to center around being able to pull heavy weight relative to your full clean (generally 110%), deliberately work on your extension with very heavy weight, and not put too much of a beating on the legs as you remove the recovery portion from the full squat. Good deadlift substitute too since you generate a ton of power output and don't suffer from the necessary deceleration at the top of a non-ballistic style movement (and fairly easy to argue that for training the lift you want maximum speed and power all the way through lockout and not to be training yourself to slow down there).
T
The Shadow
Guest
thank you.
I was considering doing the movement form just above the knees.....and pulling as high as possible without racking on the shoulders.
I have found, for me at least, that partial shrugs starting at a high position helps the top of a clean etc.
I was considering doing the movement form just above the knees.....and pulling as high as possible without racking on the shoulders.
I have found, for me at least, that partial shrugs starting at a high position helps the top of a clean etc.
BiggT
New member
Shadow you can do clean pulls from the hang (or from blocks/pins). This is especially good for guys who are plenty strong enough from the floor, but need to work on reaching full extension. I do a lot of clean pulls and jump shrugs because my weakness with cleans/snatches is I have a tendency not to finish the pull.
I agree with Madcow, there is no reason to pull the bar with the arms for more height, because it has no real benefit in terms of explosion, since the explosive pull is done, plus it tends to ingrain bad habbits when you clean and snatch, as you're pulling yourself under the weight to rack it, and not pulling the weight up to you.
When I do clean/snatch pulls, I relax my elbows at full extension and the momentum carries the bar to about the belly button, never any higher than that.
I agree with Madcow, there is no reason to pull the bar with the arms for more height, because it has no real benefit in terms of explosion, since the explosive pull is done, plus it tends to ingrain bad habbits when you clean and snatch, as you're pulling yourself under the weight to rack it, and not pulling the weight up to you.
When I do clean/snatch pulls, I relax my elbows at full extension and the momentum carries the bar to about the belly button, never any higher than that.
The Shadow said:
Sure - that stuff all works. I'd just get full extension on the rep and let the bar become weightless (so body straight, traps in ears, arms loose but straight with zero bend at the elbow, elbows pointed out in the direction of the plates, up on toes - get that all to snap together at once). Pulling from above the knees is just the hang position. Dynamic shrugging is just pulling explosively from the very high hang. Personally I think pulling from the hang, above the knee to extension and getting that explosion is great. I guess the proper terminology is clean pulls from the hang but names get confusing. If you get a ton of bar height, I'd add weight until your hardest pull/explosion only gets it modestly high (I think biggt said navel and I guess that's as good as any for the general area for the clean).
coolcolj
New member
there is another type highpull that is more reactive and snappy when done from the high hang, it's more bouncey. I used to do em, and I see a few throwers do em like that too
back then I only used 155lbs or so... lol that was a long time ago
right click on link and save to avoid errors -> http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_HangHighPull.mpg
I miss that gym
but this guy uses 300lbs
http://www.youtube.com/watch?v=lldN-Eg5rhg
off course an olylifter wouldn't be doing em this way, this is for athletic stuff
back then I only used 155lbs or so... lol that was a long time ago
right click on link and save to avoid errors -> http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_HangHighPull.mpg
I miss that gym
but this guy uses 300lbs
http://www.youtube.com/watch?v=lldN-Eg5rhg
off course an olylifter wouldn't be doing em this way, this is for athletic stuff
