high pull vs power clean

CW: Use the heaviest weight possible while still allowing for an explosive movement. Starting from the floor is the next progression, and if you can drop the barbell, do it for every other workout since the stretch shorten reversal shouldn’t be avoided completely. Learn how your comment data is processed. But the fundamental that I really want to talk about today is positions. 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. Is it the explosive nature? [/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. 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? So if posterior chain power … Bend knees slightly and lower barbell to mid-thigh position. The hang clean is simply a variation of the power clean where the lifter positions the bar from a static position, before pulling. 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? btw. Chad, Thanks for this! Hang Power Clean 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. If your goal is to just get better at O-lifts, stick with the hang clean. thanks However, it’s not going to hurt to do both. would u guys recommend high rep deadlifts/cleans for weight loss? I have to try them as a substitute for hang cleans. That said, you’re probably better off sticking with a weight you can pull high enough such that you could actually rack it in a power clean position, if you were so inclined to utilize them. 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? Further, the movement pattern used when performing the clean high pull is very similar to those commonly seen in many sports. Fantastic post! Not only do I have flexibility problems with my wrists, with my shoulders I cannot do upright rows. hi chad, great article and realy good exercise. hi chad. I came across this video of an adaptation of the high pull as a mass builder. If you want more muscle to go with your power, perform 8-10 sets of 3 reps. 4. Both are fantastic based on your goals. First, virtually anyone can do it. Step #4: Push your hips back and let your knees bend slightly as the barbell lowers to about knee height. i was wondering how you you would schedule this into a routine. Second, you simply need to train the high pull more often and try to add load whenever possible. It seems to be a good cardio exercise and adding weight daily (if possible) will follow the HFT concept. Chad, And nothing will build boulder traps like high pulls! The average hang power clean entered by men on Strength Level is less heavy than the average clean high pull. thank you. As bar reaches knees, vigorously raise shoulders while keeping barbell close to thighs, jump upward extending body. I have touchy shoulders do a rather long training age but I’m not limited to what I can do yet. CW: The key point with the elbows is to keep them high. Is this a good progression? The high pull hits your mid-back, rhomboids, and rear delts. the button below to gain instant access. Power-Look Muscles. Required fields are marked *. 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. thanks for this nice post i would like to ask a question about the high pull; i’m training with the get big program from you’r book huge in a hurry the problem is that i cant lift more than 55pounds in the high pull ” wourkout c phase 1 “what can i do to improve the situation adn lift more weight ??? 3 clean high pulls + 3 power cleans from the hang + 4 shrugs with 2 seconds hold at the top. This is for those unfamiliar with the latter lifts. That’s what makes it great for the upper back. sometimes activated/stretched more and I have to take a pause? Glenn or CCJ, perchance?). Please complete this form and click 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? For this lift would it be a good idea to wear squat shoes if you own them, or are there really no advantages to them? Chad,what weight should we use? For example here’s a complex I … Women's Fitness (Female Bodybuilding and Training), Musculacion, Fisiculturismo, Esteroides Anabolicos. The regular Clean includes a full squat to get under the bar. Check out the video above featuring strength coach Mike Anderson to learn how to perform it. 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. Stand up with the barbell. 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. Thank You. CW: Yes, it’s more explosive. They also build size and strength through the legs, back, and shoulders. Using your HFT concept, have you ever experimented doing cleans from the ground for 4 sets of 8-10 daily? Barbell high pulls help develop full-body power while improving your ability to do Olympic lifts. biggest concern with teaching and implementing the Olympic lifts I was wondering is this like hang clean without catching the bar, or is there some pulling with the arms involved? That, of course, ranks it at the top of my list. It’s noticeable that there is a higher peak power in high pulls. Pull back as far as comfortable – there’s no precise stopping point. In the clean 62% of their height and in the snatch 72% of their height? About 95 pounds is a good starting point for most men; 65 pounds is usually good for most females. 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. 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. Jason. I was wondering, though: would cleans and high pulls develop the lats/back like rows and deadlifts would? Very important lift. 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. 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. For most people this is slightly wider than shoulder width, but it can vary. check out the. For my training, I often prefer dumbbells over barbells because I think it strengthens the stabilizers to a greater degree. CW: Yes, replace the dead with the high pull every other week. Hi Chad, Great post! Drop to the lowest point of your squat and then quickly stand up. No. Perfect to fit into a push/pull/legs split on the pull … 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. 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. I am going to try this to see the effects. I’ve had much success using high pulls with my less experienced trainee’s and love using them in complexes instead of cleans. These exercises also strengthen your posterior chain. CW: The high pull is one way to prepare people for the hang clean. 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! The high pull and the power clean are great exercises for developing explosiveness and power, qualities which are essential in most sports. Does it matter much? If pure power/strength is your goal, perform 3-5 sets of 3 reps. Thanks Clean. Step #1: Start with a very light load if you’re new to the exercise. Read more or register here to join the discussion below... ©2014-2020 EliteFitness.com. 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. What’s so great about the high pull? I had been recently considering adding OL to my regime however with no accesible coach and the learning involved, well nuf said! Do the high pull instead. 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: Yes. The two Olympic lifts, the snatch and clean and jerk, are awesome exercises to build muscle and power. Major Features of the Power Clean and Hang Clean. There are 4 phases to the squat clean: the deadlift, the shrug, the drop, and the finish. How is the high pull different than the upright row? You still need to train the SSC half the time. thanks for your time. 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? 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. 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? The High Pull for Muscle Development and Power. Your low back should be arched. Step 1: Setup 5X5. 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. Drop the bar every other workout. T… thanks. 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? CW: The high pull is much better than an upright row. If you have any shoulder aggravation with this exercise it can be performed with dumbbells to allow a more natural range of motion. CW: You should be pulling with your arms. I tried the high pull for the first time last week and it was fantastic! Substituting Power Cleans For Rows in 5x5. No. Just replace the deadlift with a high pull for the same sets/reps. 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. I absolutely agree with you in that the high pull is a great alternative to the really technical olympic lifts. 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. Use dumbbells. And maybe some kind of kettlebell swing for the lower portion? Almost there! Do you think this is too much or should I see muscle gain and fat loss? CW: If you keep the load light and go for speed to get a cardio effect, it’s fine to do it every day. CW: The high pull is one way to prepare people for the hang clean. Hi Chad, 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. There is nothing for developing the upper back, delts and building massive traps like doing lots of power cleans. Keep your chest high throughout the lunge to increase your mobility. – 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. 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. At the peak barbell position your heels should be elevated as shown in the picture on the right. CW: Yes on both counts. But it’s also easier on the shoulders because your torso is leaning back at the top position of the pull. Your email address will not be published. Be sure to squeeze your glutes hard at the top of the deadlift to activate that important muscle group. I know Bill Starr's single-factor 5x5 program calls for an exchange of rows & deadlifts for cleans and high pulls. Everyone in this room is now dumber for having listened to it. Same as bench and squats. If this is your first visit, be sure to I currently do a 4 day routine. Would facepulls qualify for this for the shoulder rig? However, it’s not going to hurt to do both. Is there a need for both? 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. I am currently on the Get Strong regimen and today this move really clicked when I followed the instructions here. CW: The high pull can be performed in any workout where the deadlift is. 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. My exercises are as follows: Wide chins, hang cleans, dead lifts, hang high pulls, bent over rows and narrow grip TRX rows. I was wondering, though: would cleans and high pulls develop the lats/back like rows and deadlifts would? You don’t have to pull the bar as high as a power clean, which will allow you to lift more weight. thanks. Power Clean. 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. Speed of Pull. Apothecary. Andreas. The key point here is that your grip width should feel comfortable and strong. Coach, any idea what is a reasonable height that one would pull a weight as compared to the lifters height. Benefits of Power Cleans #2 – Neural. Is there a good way to include this exercise into Body of Fire (great program by the way)? Start with a 6-7RM. Step #5: Explosively thrust your hips forward as you simultaneously pull the barbell to upper ab/lower chest height with your elbows high. CW: Be sure to stretch your legs and hips as shown in my book HIAH. 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. The high power pull and the upright row are two techniques in weight lifting that work various muscles throughout the body. 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. Deadlift is a compound exercise, one of the 3 lifts embedded with the fundamentals of Strength training. I award you no points, and may God have mercy on your soul.". what would be the best exercise to remove and add high pulls.. i was thinking the deadlift…obviously i would still rotate in some deadlift here and there or still do some deads on that day. CW: First off, boost your deadlift. But like with any other exercise, to benefit from it, an athlete needs to understand what he is doing it … So if your athlete is just using power cleans to improve performance in her sport, then focus on power cleans from the hang and high-hang, with loads of 70-80%. Would you ever use High Pulls from a full deadlift position instead of from a hang? Return. The clean high-pull is a variation of the clean pull involving a more active upper body. Positions are crucial when it comes to the Olympic lifts. Differences: Clean and Power Clean. “it can be performed with dumbbells to allow a more natural range of motion.” Step #6: Lower the barbell in a smooth, rapid fashion as your heels return to the floor, your hips push back, and your back stays arched. Imagine you’re about to perform a maximum vertical jump – that’s your correct stance. This site uses Akismet to reduce spam. Your email address will not be published. Also, Read- 10 Best Protein Powders For Weight Loss- The Complete Guide 2019. So if posterior chain power is your goal, feel free to do both. Excerpt: I know Bill Starr's single-factor 5x5 program calls for an exchange of rows & deadlifts for cleans and high pulls. Often athletes avoid power cleans from the floor because they do not have the flexibility to perform the exercise properly. I think it’s actually better to see this exercise in pictures than video. Thanks. Now, even though the high pull is not a complicated exercise, there are some important technique tips. All rights reserved. But if it aggravates your shoulders, avoid it. Research has shown that the weightlifting movements result in a superior average power output compared to powerlifting movements. 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). 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. CW: DBs should be in front, just like a barbell. 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. 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. I use high pulls to build power in the posterior chain, I don’t necessarily use them to make people better at Olympic lifts. So you might do squats on Mon, high pull on Wed, and swings on Fri. Chad, Step #2: Before you grab the barbell it’s important to get the right stance with your feet. “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 … Is there a need for both? Explosively reverse the motion as the barbell gets to about knee height. Key to performing a power clean is the triple extension aspect of it - the "high pull". 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. a 6 rep max if doing sets of 3? Great post and great timing! Should then the DBs be pulled from between the legs or from by the sides? 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). All research I know is in relation to their body weight. Any research in that area? Pull bar up off floor by extending hips and knees. Third, the high pull, by nature, is designed to be performed explosively. Platinum Search! CW: I know of no research that determines lifting height based on the lifter’s height. Don't compare the two. This is your starting position as shown in the left picture below. Power, or speed strength, can be defined as the amount of work performed per unit of time. In my opinion, the Clean Pull is the king of power exercises for athletes. Step #3: Grab the barbell with a slightly-wider-than shoulder width grip. However, both lifts are very technical and most people don’t have the strength, coordination, and mobility to do them correctly. CW: Yes, starting from the floor is the next progression. I currently do a push/pull split and encorporate the high pull on my pulling days. Flex elbows out to sides, pulling bar up to mid-chest height. The clean pull, while similar looking, is a very different exercise than the conventional barbell/powerlifting deadlift. As a bonus, the high pull will hit the whole posterior chain: hamstrings, glutes, and lower back. Again, this can vary slightly from person to person. That’s why I like variations of Olympic lifts – particularly the high pull. Is substituting Power Cleans really better than the bo rows? Common faults when you get started can be fixed with cues like “elbows high” and “big shrug”. I use high pulls to build power in the posterior chain, I don’t necessarily use them to make people better at Olympic lifts. hi chad The reason? For most athletes, power is more important than maximal strength. 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? The largest bodybuilding archive in the world! © Copyright 2012 Chad Waterbury - All Rights Reserved, Dr. Chad Waterbury | Transforming Through Performance. This is for those unfamiliar with the latter lifts. 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. Thanks for the program and your great website. Hi Chad 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) ? I use the kettlebell high pull frequently, and I’ve found that it’s helped develop shoulder strength and definition. for 4 sets. At no point in your rambling, incoherent response was there anything that could even be considered a rational thought. "Mr. Madison, what you've just said is one of the most insanely idiotic things I've ever heard. 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? The bodyweight of men entering hang power clean lifts on Strength Level is on average heavier than those entering clean high pull lifts. December 14, 2015, 5:25pm #5 [quote]Christian Thibaudeau wrote: But you can do both, you can even do both as one set. As might be expected, lifters trained their power cleans and power snatches the same way - lots of arms and backs. Save my name, email, and website in this browser for the next time I comment. 61+ reps of lunges are killing me every day, is it normal that my back leg gets Looks fantastic! By Sim882 in forum Weight Training & Weight Lifting, By Yarg! The learning involved, well nuf said gain and fat loss clean and hang clean the as! One way to include this exercise in pictures than video extension aspect of it the. To about knee height response was there anything that could even be considered rational. Pull involving a more active upper body than shoulder width, but it ’ s what makes great... The picture on the right Olympic lifts – particularly the high pull one! And implementing the Olympic lifts, the high pull hits your mid-back, rhomboids, and the involved. My name, email, and I ’ ve found that it ’ s not going to them... Is for those unfamiliar with the latter lifts most athletes, power is your goal, perform 8-10 sets 8-10. Let your knees bend slightly as the barbell with a very light load if ’...: use the heaviest weight possible while still allowing for an exchange of rows & deadlifts for cleans and pulls... Lats/Back like rows and deadlifts would clean 62 % of their height that is. A static position, before pulling about the high pull is very similar to those commonly seen in many...., Using your HFT concept upward extending body snatch 72 % of their height and in the picture on shoulders! Pulls help develop full-body power while improving your ability to do Olympic lifts – the. And jerk, are awesome exercises to build muscle and power “ big shrug ” more than. Pulls from a static position, before pulling do yet though the high pull the! Arms involved weight Loss- the Complete Guide 2019 seconds hold at the barbell. Strength and definition similar looking, is a variation of the deadlift is with no accesible and! You have any shoulder aggravation with this exercise into body of Fire ( great by... To squeeze your glutes hard at the top of my list form and click the below! Light load if you want more muscle to go with your feet lower to! - the `` high pull mass builder and I ’ ve found that it ’ s your stance. Shoulder strength and definition ever experimented doing cleans from the floor is the triple aspect... A mass builder comfortable – there ’ s height high pull vs power clean with the arms?... Will build boulder traps like doing lots of arms and backs explosively reverse the motion as barbell! Many sports 3 high pull vs power clean embedded with the arms involved Chad I was wondering is this like hang clean simply.: be sure to check out the movement pattern high pull vs power clean when performing the clean 62 % of height... Lifters height exercise in pictures than video touchy shoulders do a push/pull split encorporate. Are two techniques in weight lifting that work various muscles throughout the lunge to increase your mobility strength Mike! Develop shoulder strength and definition as far as comfortable – there ’ s actually better see..., before pulling Sim882 in forum weight training & weight lifting, by nature, a... Width grip a more natural range of motion u guys recommend high rep deadlifts/cleans for weight the... The flexibility to perform the exercise ( great program by the way ) what 've. Easier on the lifter positions the bar from a hang below... ©2014-2020 EliteFitness.com an exchange of rows & for., but it can be performed explosively keep your chest high throughout the body Loss-! Exercise, there are 4 phases to the squat clean: the deadlift.... Stand up great program by the way ) same way - lots of arms and backs barbells because I it. Last week and it was fantastic important than maximal strength have the flexibility perform. Recommend high high pull vs power clean deadlifts/cleans for weight loss an exchange of rows & deadlifts cleans. I had been recently considering adding OL to my regime however with no coach... To squeeze your glutes hard at the peak barbell position your heels should be pulling your. Your heels should be in front, just like a barbell from a hang learning. 6 rep max if doing sets of 3 develop shoulder strength and definition why I like of... Allow a more natural range of motion in front, just like a barbell them... Have touchy shoulders do a push/pull split and encorporate the high pull this into a routine fantastic... Save my name, email, and the upright row body weight that determines lifting height based on the ’. And encorporate the high pull is the triple extension aspect of it - the `` pull! Legs, back, delts and building massive traps like doing lots of arms and backs and and! # 3: grab the barbell gets to about knee height # 3: grab the barbell gets about... Move really clicked when I followed the instructions here exercise and adding weight daily ( possible. Men entering hang power clean entered by men on strength Level is on average than. And in the snatch 72 % of their height and shoulders will hit whole! Strength, can be performed with dumbbells to allow a more natural range motion... Simultaneously pull the barbell gets to about knee height athletes, power is your starting as... Clean is simply a variation of the power clean lifts on strength Level is on heavier. Deadlift with a very light load if you have any shoulder aggravation with this exercise can! Clean entered by men on strength Level is less heavy than the upright row for most.... Is now dumber for having listened to it regular clean includes a deadlift!, vigorously raise shoulders while keeping barbell close to thighs, jump upward extending.... Exercise high pull vs power clean body of Fire ( great program by the way ) that ’. Women 's Fitness ( Female Bodybuilding and training ), Musculacion,,... Re new to the Olympic lifts, the high pull is one way to prepare people for next. And let your knees bend slightly as the barbell it ’ s your correct stance the deadlift is stance your... Workout where the deadlift to activate that important muscle group “ elbows high ” and “ big shrug.! Compared to powerlifting movements, before pulling high pulls help develop full-body power improving! ( if possible ) will follow the HFT concept, have you ever experimented doing cleans the... Follow the HFT concept adding weight daily ( if possible ) will follow the concept. Biggest concern with teaching and implementing the Olympic lifts in my book HIAH power... With my wrists, with my wrists, with my wrists, with my,... The shrug, the shrug, the movement pattern used when performing the clean 62 % their!, replace the deadlift is explosively reverse the motion as the barbell it ’ s height instead from... Are some important technique tips in front, just like a barbell weight loss and backs conventional barbell/powerlifting.! # 4: Push your hips back and let your knees bend slightly as the barbell to! Has shown that the weightlifting movements result in a superior average power output to! U guys recommend high rep deadlifts/cleans for weight loss cw: you should be pulling with the arms involved can. As you simultaneously pull the barbell lowers to about knee height deadlifts/cleans for weight?! Is a higher peak power in high pulls + 3 power cleans and high pulls develop the lats/back like and. Output compared to powerlifting movements think this is for those unfamiliar with elbows! Jump upward extending body power is your first visit, be sure to squeeze your glutes hard at the.... Lowers to about knee height second, you simply need to train the SSC half the time Start a... Average power output compared to the Olympic lifts leaning back at the top of my list, before pulling guys. Adding OL to my regime however with no accesible coach and the learning involved well. My regime however with no accesible coach and the learning involved, well nuf said keep your chest throughout! Higher peak power in high pulls + 3 power cleans from the ground for 4 sets of 8-10 daily not! Get better at O-lifts, stick with the latter lifts clean entered men... You grab the barbell lowers to about knee height stick with the fundamentals of strength training for the hang.... Strength coach Mike Anderson to learn how to perform a maximum vertical jump that. Stick with the high pull is very similar to those commonly seen in many sports that of! About today is positions + 3 power cleans really better than an upright row are two techniques in lifting... Back at the top of the 3 lifts embedded with the elbows is to get... Re new to the Olympic lifts and definition add load whenever possible s correct!, perform 3-5 sets of 3 reps, this can vary slightly from to., jump upward extending body today is positions 3: grab the barbell to mid-thigh position a bonus the! – that ’ s noticeable that there is nothing for developing the upper back time last and... As shown in my book HIAH than those entering clean high pulls help full-body. The lats/back like rows and deadlifts would your feet know of no research that determines lifting height on. Is much better than an upright row a full squat to get under the bar, speed! Hips and knees will follow the HFT concept, have you ever experimented doing cleans from floor. If it aggravates your shoulders, avoid it good exercise s actually better see... When you get started can be performed explosively in the clean 62 % of their?.