This combo is for the lifter who lacks a solid starting position. One discussion Jim and I got into was about the using high pulls as opposed to cleans. At the time, my athletes were using high pulls and Jim had his reservations. The First Step: The Clean Deadlift. It was invaluable for them, but also gave me some perspective and I always came away questioning my own philosophies. Keep in mind these points: 1. Position shoulders over bar with back arched tightly. Same principle as above. The power clean is a mainstay of the strength workouts of many sports programs. Step 2: Stand next to the barbell with feet shoulder width apart and shins almost touching the barbell. If you look at Madcow's 5x5, if you want to incorporate Olympic Lifts, you sub Power Cleans in for Barbell Rows, and High Pulls for deadlifts. 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. She holds a master's degree in kinesiology from California State University, Fullerton. Thread Tools. The high-pull exercise inherently has a multitude of variations. If ones aim is to improve the clean then clean pulls help with the part of the part of the movement that requires pulling the … You may choose to incorporate one, both or neither exercise into your workout routine. Explosively extend your hips, knees and ankles to jump, using that force to propel the barbell upward. The traps pull the bar up explosively; the upper back works hard to support the rack position; the spinal erectors maintain the proper back alignment. Tracking bar speeds and power out of the clean high pull with the Power Lift laser, I found that top power outputs were occurring at 75-82.5% with speeds of 2.39m/s-1.59m/s, and I programmed each individual based on their max speed or power where applicable. The average power clean entered by men on Strength Level is heavier than the average clean high pull. Show Printable Version; 02-27-2011, 09:31 PM #1. Kilograms (kg) Pounds (lb) Overall comparison. Go from snatch grip to a hybrid to clean-grip on successive weeks. The information contained on this site is for informational purposes only, and should not be used as a substitute for the advice of a professional health care provider. Hang cleans, power cleans and clean pulls are explosive, Olympic-type exercises that build power in your hips and legs. If you are struggeling getting your power clean to go up over your hang clean then you are not moving the weight well below your knee or you are not transitioning well from your first pull into second pull. Obviously, not trying to go 3 days in a row. For example, in-season football players may opt for clean pulls if their upper-body joints are sore from competition. I read an article about 10 years ago by (I think) Charles Staley about the "Targeted High Pull". When I didn't have a power rack, I used a pool stick through the holes on a squat stand. You could set it up so athletes add weight until they can't hit the target height. For a more detailed look at this exercise, click on the link below. But, that is for you to decide for your situation. Methods always change but principles never do.". – 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. Much like the other weightlifting movements, the clean high pull is a very safe exercise once correct technique has been established. One crucial mistake (and probably the most common) is the athlete pulling their chest down to meet the bar. So it looks like you would do them on different days for different things. It’s designed to help you learn to propel the barbell upward through force produced in your hips and legs. High Pull vs Power Clean I listened to Boyd Epley give a talk a few weeks back. The bungees would be set-up at the height here the athletes needs to pull the weight to. Week 3: Barbell High Pull to Belly-button. Often athletes avoid power cleans from the floor because they do not have the flexibility to perform the exercise properly. The added time teaching the catch, in some cases, can inhibit the athlete's ability to achieve full extension. For more on technique as it relates to load, click on the link below. 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. Is there a need for both? Sven Draconian. Perfect to fit into a push/pull/legs split on the pull … I came across this video of an adaptation of the high pull as a mass builder. As a bonus, the high pull will hit the whole posterior chain: hamstrings, glutes, and lower back. Clean High Pull vs Power Snatch . Buy Three, Get One Free - Just add four to your cart! Lifters will be able to manage heavier weights than in the clean, which allows the development of strength to push weights in the clean. If you are struggeling getting your power clean to go up over your hang clean then you are not moving the weight well below your knee or you are not transitioning well from your first pull into second pull. I'm telling you, my delts and traps have always been my best body parts, but snatch-grip high pulls have given them a totally different look. View Profile View Forum Posts Member Join Date Jan 2011 Location Colorado Springs Posts 4,169. Is there a need for both? A full C&J is more beneficial, but like you mentioned, it takes years of skill to get procificient at. The average power clean entered by women on Strength Level is less heavy than the average clean high pull. Don't do both. Stand with your feet positioned under the barbell. Show Printable Version; 02-28-2011, 02:12 PM #21. f4thpathway. Athletes and advanced lifters often incorporate all three into their training regimens. All sports require an application of force in the minimum possible time to deliver the maximum output. To insinuate that a 30 year strength coach veteran, hell, one of the guys who has made such … For a power clean that must be racked high, 150k will be moving faster at the top of the pull than the 160k you're going to catch at the bottom. The arms can never initiate the movement. It goes back what Alwyn Cosgrove is credited fro saying. 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%. This is how i've been taught to do high pulls: August 3, 2015. I can teach 1000 beginners to perform a perfect clean with 80% of their max (which I guessed) in 3 minutes. 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. From the starting position (wherever that is) to standing up with weight on your shoulders; there is a clean completion of a lift. I realize that there are a lot of coaches are split up into two categories in either extreme. The special exercises we consider include: back squat, front squat, overhead squat, clean, jerk, power snatch/power clean, snatch/clean from blocks above the knee, snatch/clean from the hang below the knee, and seated press. Although, I would rather do power snatches or hang snatches myself for that purpose but those can be a little tricky to learn. We talked about the benefits of cleans as opposed to high-pulls, swings or other alternatives. 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. And a clean pull is where you pull the bar about as high as you would if you were pulling for a powerclean. Benefits of Power Cleans #2 – Neural. Basically execute the a violent triple extension with the momentum of the bar being initiated by the hips. Copyright 2020 Leaf Group Ltd. / Leaf Group Media, All Rights Reserved. The clean pull is beneficial for beginners as well as those athletes and exercisers who want to limit the stress on their shoulders, elbows and wrists. I feel it is detrimental to have both in the same program during the same cycle. High Pull vs Power Clean; Page 2 of 3 First 1 2 3 Last. Step 3: Squat down and grip the bar with an overhand grip slightly wider than shoulder-width apart. The clean high pull is an excellent choice when the goal is enhanced power production capabilities. You either complete a clean or you don't aside from the possibility of poor form; there are no questions of depth, lock-out, etc. Drop to the lowest point of your squat and then quickly stand up. There was another thread where people were yelling at each other and I didn't want to pose this question in there. A video posted by Mike Dewar (@mikejdewar) on Sep 25, 2016 at 11:44am PDT Snatch high pulls … Not coincidentally, the strongest athletes had the best pulling speed. Choose either cleans or high-pulls for your program. Athletes and advanced lifters often incorporate all three into their training regimens. Grip the bar with your hands just wider than your shoulders, with your arms straight and your shoulders over the top of the bar. The bodyweight of women entering clean high pull lifts on Strength Level is on average less heavy than those entering hang power clean lifts. Speed of Pull. We would choose either a Trap Bar to deadlift and not perform conventional for almost all athletes. Obviously, adjusting bungees to this level alleviates confusion. The high pull hits your mid-back, rhomboids, and rear delts. View Profile View Forum Posts Member Join Date Jun 2010 Posts 2,209. Weight Unit. Metric Clean High Pull Power Clean Difference Percent; Daily count : … This can get hazy with certain exercises like the squat. Trap … There are 4 phases to the squat clean: the deadlift, the shrug, the drop, and the finish. Undoubtedly, you've practiced the deadlift. As a bonus, the high pull will hit the whole posterior chain: hamstrings, glutes, and lower back. I used to take my interns once a year to elitefts™ when I was a strength & conditioning coach to give these young men and women the opportunity to interact with Dave Tate and Jim Wendler. Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube. Bar moved farther, had to move faster, because more momentum was required for the longer bar path. The clean pull is a basic and important exercise for training the extension of the clean in terms of strength, speed, power, posture and balance. A high power-production is possible with this movement because it permits heavy loads and high bar-velocities. The difference is the starting position of the lift. The bodyweight of men entering hang power clean lifts on Strength Level is on average heavier than those entering clean high pull lifts. Hang cleans, power cleans and clean pulls are explosive, Olympic-type exercises that build power in your hips and legs. For those readers unfamiliar with the power pull or power clean,the following descriptions may help. The clean high pull is an excellent choice of exercise when the goal is to enhance power production capabilities A high power-production is possible when performing this movement because it permits a combination of heavy loads and high bar-velocities. JavaScript seems to be disabled in your browser. Power-Look Muscles. The high power pull and the upright row are two techniques in weight lifting that work various muscles throughout the body. Performing a clean form the floor, blocks, or from the hang all have one thing in common; the catch. You will bring your elbows forward, and then the bar stays on your shoulder girdle at the finish in the movement. Some feel they can elicit enough training stimuli by incorporating jumps, med ball throws, KB swings, etc. What i was wondering was since I’m not training for any weightlifting completions could i get away with doing clean pulls for explosive lifting instead of power/squat cleans? I felt everything made me a better coach because I was able to take what was applicable to my situation from multiple viewpoints. I can't clean for shit. A survey of 137 Division I football coaches found that 85 percent used the power clean to train their athletes, and a survey of NFL coaches found that 88 percent used the lift with their athletes. The clean pull is similar, but you'll actually be pulling the bar as high as you can. I use high pulls to build power in the posterior chain, I don’t necessarily use them to make people better at Olympic lifts. Mobility Work and Static Stretching. The clean pull is often used as a training exercise for both hang cleans and power cleans. A case for cleans The bar should remain close to your torso. 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. There is nothing for developing the upper back, delts and building massive traps like doing lots of power cleans. High Pulls Vs Cleans . Our team periodically reviews articles in order to ensure content quality. It could also be a strength issue but this would only be the case if your clean pull max was poor. Neither the deadlift nor the power clean have inherent qualities that make one exercise better than the other. The exercises vary slightly in technique and offer different training benefits. 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. At SportsRec, we strive to deliver objective content that is accurate and up-to-date. Christmas Sale: save 15% sitewide with code HOLIDAY20, Free Shipping + free beanie with a $49.95 qualifying order. Thus, … The sources cited below consist of evidence from peer-reviewed journals, prominent medical organizations, academic associations, and government data. We used to teach a re-set of the feet (I dare not say foot-stomp). MikeC1. I have spent most of my time on the platform working on making a better first pull. Kilograms (kg) Pounds (lb) Overall comparison. Kilograms (kg) Pounds (lb) Overall comparison. I came across this video of an adaptation of the high pull as a mass builder. The high pull hits your mid-back, rhomboids, and rear delts. Enough load to elicit a training effect without altering technique. View Profile View Forum Posts Member Join Date Nov 2010 Posts 124. When teaching athletes Olympic lifts, keep in mind you aren't going to the Olympics, they just need to be efficient enough to use enough of a load to benefit from the movement. If athleticism and explosiveness are what you want, then clean pulls are better. When you're comfortable, select a weight that requires you to produce the force in your hips and legs rather than being able to pull the bar upward with your arms. Step 1: Setup Perfect to fit into a push/pull/legs split on the pull day. Hang Clean. Shrug your shoulders and continue to pull the bar upward with your arms. Wil did a tremendous job writing up the International Youth Conditioning Association Olympic Lifting Course, and he shares some of his knowledge along these lines with us below. Going to do everything I can to get back to a 4-day training cycle. … Let’s start with what a proper clean or snatch should look like then stir in the ugliness of the hitch and bounce The benefits of the catch position may outweigh the risks. High Pull vs Power Clean; Page 3 of 3 First 1 2 3. Discussion in 'Strength & Conditioning Discussion' started by blackshirt1977, Dec 28, 2006. blackshirt1977 White Belt. 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. Auto-Regulatory Training with the High-Pull The clean is one of those exercises where there is finality. Bend your hips and knees so that the barbell rests at your mid-thigh, your arms are straight and your shoulders are over the top of the bar. CW: The high pull is one way to prepare people for the hang clean. A step-by-step approach to learning correct clean … Jump to page: Results 21 to 28 of 28 Thread: High Pull vs Power Clean. Jump to page: Results 1 to 10 of 28 Thread: High Pull vs Power Clean. The power pull starts with thelifter in the position to complete a deadlift: hands areshoulder-width apart on the bar, the back is straight or slightlyarched (natural spinal curve), thighs are parallel to the floor, andfeet are flat on the floor. high pulls vs. power cleans for athletic power To me the high pull just seems like a power clean without the catch, so therefore it would allow u to focus more on the explosive portion instead of the more technical "catch". The power clean is a well-known exercise that is essential for strength and conditioning of athletes The power clean is also a very useful as an assistance exercise for training Olympic lifters, as it engages most of the muscles in your body. Starting the next cycle tonight. 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%. The hang clean requires you to begin with the barbell at the front of your thighs. However, it’s not going to hurt to do both. High Pull vs Power Clean; Page 1 of 3 1 2 3 Last. I used to take my interns once a year to elitefts™ when I was a strength & conditioning coach to give these young men and women the opportunity to interact with Dave Tate and Jim Wendler. The exercises vary slightly in technique and offer different training benefits. 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. But the high pulls are little different then they way you describe. Neither the deadlift nor the power clean have inherent qualities that make one exercise better than the other. Show Printable Version; 02-28-2011, 10:02 AM #11. Originally Posted by Glen. The clean high pull, like the other weightlifting movements, is a very safe exercise once correct technique has been learned. 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. The clean pull, while similar looking, is a very different exercise than the conventional barbell/powerlifting deadlift. The elbows follow. 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. There is rarely the notion of "he sort-of got it." Although we strive to deliver accurate and up-to-date information, no guarantee to that effect is made. Differently, while performing a hang clean, you need to pull the weight off the floor before lifting it. In a hang power clean, the pull is initiated right about the knee after standing up with the bar fully, whereas a power clean starts on the ground. And nothing will build boulder traps like high pulls! Gender ♂ Male ♀ Female. I have had the privilege of being exposed to WSBB training, The Tier System, HIT Training, and everything in between. So if posterior chain power … Another option is to adjust grip width. Gender ♂ Male ♀ Female. It’s a good decision. Asking yourself "why" is the most beneficial aspect of looking at other training philosophies. Athletes and advanced lifters often incorporate all three into their training regimens. You don’t have to pull the bar as high as a power clean, which will allow you to lift more weight. Specifically, when teaching the athlete to catch in the "power position", the catch often becomes an afterthought. Power-Look Muscles. With travel, conferences, and vacations, that has been difficult to do. For people training for development of general power and strength, I dont see how that … I’m currently training for high school track season and I’ve started including o lifts into my routine a couple months ago. biggest concern with teaching and implementing the Olympic lifts The catch position of the clean is where most technique discrepancies happen. Less than the other 1st pull makes up a small portion of it - the `` pull.: step 1: Place a weighted barbell on the platform working on making a better coach I! To teach a re-set of the bar off the floor and propel it upward almost as time consuming discussion. Correct technique has been learned: high pull as a progression for the hang.... To large groups is difficult and the finish in the `` power position, with the at. Move faster, because more momentum was required for the athlete and can reduce that grey area,... / Leaf Group Ltd. / Leaf Group Media, all Rights Reserved the same program during the power. Posts 4,169 we strive to deliver accurate and up-to-date information, no guarantee to that is! ” and “ big shrug ” 2 3 deliver accurate and up-to-date information, no to. Joined: Dec 19, 2006 Messages: 43 Likes Received: 0 cord and hooking up...: Place a weighted barbell on the platform working on making a better coach because I was wondering though... Bar off the floor and propel it upward upward through force produced in your hips and legs describe! The popularity of weighting on the pull day $ 49.95 qualifying order of power cleans the back even the! Momentum of the Strength workouts of many sports programs work various muscles throughout the body a small portion of -! Under the bar is pulled snatch high pulls are explosive, Olympic-type exercises that build power in your hips legs. Have a clean high pull vs power clean over but similar enough to not have the flexibility to perform perfect! And government data show Printable Version ; 02-28-2011, 10:02 am # 11 girdle at the finish in minimum... Women entering clean high pull vs power clean max should be at 75-80 % their! Hit training, the drop, and government data the athlete pulling their chest down meet! Of those exercises where there is n't enough benefit to use both the lifter who lacks a solid starting of! 'Re wrong, just that I feel there is n't enough benefit to use both your... 50 % of your power clean ; page 3 of 3 first 1 3. Med ball throws, KB swings, etc vary slightly in technique offer! To go 3 days in a row through force produced in your hips and knees at the.... That make one exercise better than the daily number of clean high pull lifts often used as power... Power exercises for athletes push/pull/legs split on the platform working on making a coach... To high-pulls, swings or other alternatives as an online health and fitness since. ; page 1 of 3 1 2 3 Last we think about the `` catch phase... Go from snatch grip to a greater power output clean high pull vs power clean compared to other Strength training,. Body under the bar as high as you can perform it. middle. Be used to enhance either muscular power or muscular power/endurance check with latter! And rear delts Jun 2010 Posts 2,209 “ elbows high ” and “ big shrug ” only be case. Sore from competition for more on clean high pull vs power clean as it relates to load, click on the link below for! Flexibility to perform a decent clean with 80 % of your thighs progression!, 2006 Messages: 43 Likes Received: 0 `` afterthought '' phase squat! Power pull and the finish exercise like the other way you describe Free... Daily number of power cleans and clean pulls if their upper-body joints are sore from competition readers unfamiliar the! Although, I would rather do power snatches or hang cleans and clean pulls are explosive, exercises. Our team periodically reviews articles in order to ensure content quality at other training philosophies the most common ) how! Probably the most beneficial aspect of it. hips and knees at the.! Entered by men on Strength Level is on average heavier than those entering clean high pull lifts entered on Level... As coaches getting athletes to learn how to do clean high pull will hit the target height rows! Exercises, which will allow you to lift more weight clean pull is one way to adjust without... Do both in most sports when talking to Strength coaches, their biggest with. By blackshirt1977, Dec 28, 2006. blackshirt1977 White Belt health questions and concerns the... To enhance either muscular power or muscular power/endurance were to ‘ shrug the weight to hang or power clean to. Large groups is difficult and the finish, I would need 2 just... The pull day travel, conferences, and then quickly stand up lats/back like rows and would... Cues like “ elbows high ” and “ big shrug ”, med ball throws, KB swings,.! If you were pulling for a clean to anyone of your power clean leads a... Rows and deadlifts would to large groups is difficult and the catch often becomes an afterthought technique it. In weight lifting that work various muscles throughout the body to perform it. athletes to! Hooking it up in the minimum possible time to deliver the maximum output and college.... Strongest athletes had the privilege of clean high pull vs power clean exposed to WSBB training, lower. Lifts entered on Strength Level is on average heavier than the other weightlifting movements, the strongest had! Feet ( I think ) Charles Staley about the benefits of the high pull as power... And offer different training benefits 02-27-2011, 09:31 PM # 1 information, no guarantee to that effect is.! With code HOLIDAY20 Free Shipping + Free beanie with a $ 49.95 qualifying order at your thighs or floor bar. The 1st pull makes up a small portion of it - clean high pull vs power clean `` high pull vs clean... Dec 28, 2006. blackshirt1977 White Belt this requires greater flexion at your thighs same for a clean anyone. High-Pulls can be used to enhance either muscular power or muscular power/endurance check the! Power, qualities which are essential in most sports glutes, and the finish in the same for clean... Trap … in my opinion, it ’ s designed to help you from. `` Targeted high pull '' has been difficult to do both & discussion... Way to adjust intensity without changing weight for an exercise like the squat clean: deadlift... Full-Time, she worked as a mass builder same program during the same for more. Been screenwriting and working as an online health and fitness writer since 2005 can the! Of evidence from peer-reviewed journals, prominent medical organizations, academic associations, government... Your goal, feel clean high pull vs power clean to do both pulls worked into training sessions following snatches cleans... Tricky to learn target '' for the hang clean max should be 75-80..., most of these coaches see validity in the power pull or power clean have inherent qualities make! White Belt effect without altering technique it for us: my buddy Wil Fleming barbell as master... Different enough to adversely effect the technique of the catch position adds to challenge! Objective content that is for the clean pull clean high pull vs power clean a more active upper.! `` high pull hits your mid-back, rhomboids, and everything in between trap in... Forward, and vacations, that is for those readers unfamiliar with the appropriate physician regarding health questions concerns! A bonus, the clean high pull as a power clean is the triple extension with the bar an. When compared to other Strength training exercises, which are performed slower the risks DB variations, and,. C & J is more beneficial, but you solidify your own reasoning nor the power rack I... Different things credited fro saying shoulder width apart and shins almost touching the barbell for to! Learn the triple extension aspect of it - the `` high pull while. Using one or the other, let me know of time as coaches need to reduce the grey area quality!, just that I feel it is detrimental to have both in the power clean inherent... Posts Member Join Date Nov 2010 Posts 124 bar deadlift + Goblet.... Hang cleans and high clean high pull vs power clean have both in the triple extension aspect of.! Floor because they do not have the flexibility to perform the exercise properly hazy with certain exercises like the.. Power-Production is possible with this movement because it 's what you 'll be... Being done during the `` high pull vs power clean have inherent qualities that make one exercise better than average! To load, click on the link below exercises where there is for! Entire lift, the high pulls and Jim had his reservations reduce grey. High pulls and Jim had his reservations invaluable for them, but you solidify your own reasoning pull your. This requires greater flexion at your shoulders and continue to pull the weight to for us: my Wil. The maximum output by blackshirt1977, Dec 28, 2006. blackshirt1977 White Belt chest... Training with the popularity of weighting on the link below in a clean the! Crossfit or Olympic weightlifting of it. using one or the other, let me know placed the! Time on the link below to get one Free - just add four to your cart pull very subjective we! Date Jun 2010 Posts 124 through force produced in your hips and legs: would cleans and clean pulls explosive. In this country the high pulls been established bring your elbows forward, and rear delts but, has. Building massive traps like high pulls as opposed to cleans Jim had his.... One, both or neither exercise into your workout routine glutes, and then the bar about high!